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 30
Aussie hoops phenomenon
Ben Simmons, who’s lighting
up the NBA in his rookie
season, reveals why you too
should shoot for the stars.

COVER GUY: BEN SIMMONS

PHOTOGRAPHED BY STEVE BOYLE

10 MAY 2018
 Inside This Issue

WEIGHT LOSS

p20 Blitz Lard With Tea

Discover how a builder’s brew
can blast away fat stores.

p122 Burn More Fat

The science-backed workout
guaranteed to shred your core.

FITNESS

p52 Get XXL Arms

104 Sex: What Women Wish You Knew

How she really feels about adult
toys, rough and wild action, and
getting it on with other women.
Bust out of your shirts by
rethinking your rest time.

p98 Double Your Stamina

Prioritise mind over muscle to
smash through the “wall”.

CAREER

p64 MH Boss: Mark Bouris

The wizard of wealth on how to
start building your fortune.

p94 Defeat Work Anxiety

Is your 9-5 wrecking your life?

78
How to achieve calm on the job.

NUTRITION
50 Best (& Worst) Foods for Men
Cut through infernal information gristle to p48 Healthy Chicken
find out what to dodge and what to devour. Power up with the best pro-
tein-packed poultry dinners.

p54 Fix it With Food

Tweak your diet to solve life’s
most common problems.
Happy Warrior
Get ripped with the baddest
man on Instagram. ST YLE

p56 The Fast Lane

Rev up your winter casual wear
with some auto inspiration.

p68 Fresh Talent

The top-drawer grooming basics
to turn your workday around.

HEALTH

p17 Sink Stress

Use snooker tactics to

62
Bear Necessities
Why the future of break the blues for good.
watches is black and
white – and cuddly. p50 Beat Cancer Today
Use top docs’ personal prescrip-
tions to take on the big C.

MAY 2018 11
 Ed’s Letter Facebook
Men's Health Magazine Australia
Twitter
@MensHealthAU
Instagram
@MensHealthAU
Online
menshealth.com.au

Outer Limits LUKE BENEDICTUS Editor

BEN JHOTY Deputy Editor
Whenever I’m in Melbourne and ind myself on St Kilda
Road, the mere sight of the place still makes me wince. It’s DANIEL WILLIAMS Associate Editor
the scene that tops my league table of most undigniied DAVID ASHFORD Creative Director
life moments (a category where competition is regrettably JASON LEE Deputy Art Director
stif). But that stretch of road between the NGV and The Arts
KATE FRASER Head Of Pictures – Fashion and Health
Centre witnessed a real physical low point as it was there
that I ran into The Wall. SASCHA CHRISTOPHERSON Group Picture Editor – Health
It happened when I was attempting my irst (all right, ALEX DALRYMPLE Multimedia Content Producer
only) marathon. Everything was going swimmingly too. CHARLOTTE DALZIEL Digital Content Manager – Health
Sure, my conidence took a slight knock in Albert Park SCOTT HENDERSON Associate Digital Editor
when I was overtaken by a middle-aged race-walker. But
ALEX PIEROTTI Digital Content Editor
I shrugged that of and still felt comfortable and upbeat. I
was hitting my split times and exchanging breezy high-ives CHIEF BRABON Fitness Director
with little kids on the sidelines. At this rate I was going to JEFF LACK Style Editor
smash my goal time. In fact, why hadn’t I set myself a CARLI ALMAN Grooming Editor
bolder target? NATALIE TALEVSKI Editorial Coordinator (02) 9394 2247
And then ka-boom . . . it all fell apart. Around the 35km
mark, just past the Botanical Gardens, my right hamstring
was suddenly wracked with cramp. As I bent to stretch
it out, my left hammy seized
up too. Unable to iron out this
“Some people can sail multiplying cluster of spasms, I CLARISSA WILSON KATHY GLAVAS
was forced to plod on in a dismal Head of Health Marketing Director – Health
through that lactic- shule, with a mad grimace on JESS LAY COURTENAY RAMAN
Brand Partnerships Manager
acid whirlpool and my face, trying to maintain some
SARAH HARRIGAN
Marketing Manager – Health
half-arsed inkling of forward JOHN VIRM
cruise through the pain momentum. Suice to say that
Group Brand Manager –
Beauty & Health
Production Manager
inal 45 minutes was truly dark
barrier to go faster, and my inish-line photo not
KAYLA CHAPMAN
CALVIN SIMPSON
Print Operations Coordinator
Brand Executive –
harder and longer” very lattering. Fashion & Health JEREMY SUTTON
I’ve been fascinated with the HARRY PARSONS Group Subscriptions Manager
mental side of endurance ever Advertising Coordinator – HANNAH DEVEREUX
Beauty, Fashion & Health Director of Corporate Communications
since. I’m intrigued by how some people can sail through
that lactic-acid whirlpool and cruise through the pain
barrier to go faster, harder and longer. Is it force of will, a GEREURD ROBERTS Chief Executive Officer, Pacific Magazines
higher threshold for sufering or some magical genetic edge? JACKIE FRANK General Manager Fashion, Beauty & Health
In a bid to ind out, I devoured Alex Hutchinson’s brilliant MYCHELLE VANDERBURG Retail Sales and Group Marketing Director
new book, Endure: Mind, Body, and the Curiously Elastic NICOLE BENCE Commercial Strategy & Solutions Director
Limits of Human Performance.
DEAN PORTER Operations Director
In the book, Alex travels the globe to unlock the science
of stamina. He stands trackside at Nike’s Breaking2
marathon project where Eliud Kipchoge attempts to break
the two-hour marathon barrier. He visits the world’s top
exercise physiology labs and interviews hardy souls who’ve DAVID ZINCZENKO KIM ST. CLAIR BODDEN
pushed themselves to the very edge – polar explorers, Death Acting Editor in Chief, SVP/Editorial
Zone climbers and Olympic gold medallists. Men’s Health US & Brand Director
In this issue, we asked Alex – a decent runner himself – to SIMON HORNE CHLOE O’BRIEN
draw on his decade of research to share his top ive tactics SVP/Managing Director Deputy Brands Director
that you can apply to your own training to supercharge your Asia Pacific & Russia SHELLEY MEEKS
endurance. Reading the story on p. 98 won’t necessarily RICHARD BEAN Executive Director,
make you a champion ultra-runner. What it will do is make Director of International Licensing Content Services
and Business Development
you better of in the long run.

Pacific Magazines, Media City,

8 Central Avenue, Eveleigh, NSW 2015
Phone: (02) 9394 2000 Fax: (02) 9394 2319
Subscription enquiries: 1300 668 118
Printing Bluestar Web, 83 Derby Street, Silverwater NSW 2128. Distribution Gordon & Gotch. Published
12 times a year. Registered business name Pacific Magazines Pty Ltd, (ABN) 16 097 410 896. All rights
reserved. Title and trademark Men’s Health © Rodale Press. No part of this publication may be reproduced
Luke Benedictus in whole or in part without prior written permission. Men’s Health is a registered trademark and the
unauthorised use of this trademark is strictly prohibited.
Twitter: @LukeBenedictus menshealth@pacificmags.com.au

12 MAY 2018
 Ask
MH
LIFE QUESTIONS, ANSWERED
Q Should I choose a PT based
on the body shape I want?
NO, DB. At least, no more than you
should choose a doctor based on his
beatiic complexion. Of course, you’d
expect your PT to be in good shape,
but any trainer worth their salt is more
than just a walking set of abs. Besides,
the irst person you should examine
is yourself. “Understanding your own
genetic make-up is crucial,” says Andy
Vincent, PT at Third Space. “If you’re
predisposed to skinniness and struggle
to gain muscle mass, lexing Arnie-
like arms in eight weeks will be a hard
ask, however your PT is built. It’s a
mistake to size up a potential candidate
thinking you’ll look like them after a few
sessions. It’s not that easy.”
The irst thing to do is ask a potential
trainer about their own itness ‘journey’,
plus those of their clients. If they have
14 MAY 2018
DB
coached people with similar goals to
you, they’ll have an understanding of
the challenges involved. If you want to
lose weight, for example, it’s far more
important to look at their track record
in securing results than their own body-
fat percentage. In terms of experience:
“Your trainer should have a minimum
of ive years in the industry, with more
than just a single qualiication,” says
Vincent. “Ideally, they’ll also have some
sort of nutrition certiication.”
Credentials aside, the best PTs are
the ones willing to put the time in and
invest in your progress. But, remember:
you could be training under Jason
Statham and still not get anywhere
unless you’re committed. For serious
results, the most important member
of your team is the one in the mirror.
Your PT’s size
won’t indicate
his calibre.
CHECK YOUR BODY
OF EVIDENCE
HIT YOUR GOALS FASTER WITH
THE MOST EFFECTIVE TRAINING
METHOD FOR YOUR BODY TYPE
YOU’RE AN ECTOMORPH
You need bodybuilding
If you’re skinny, try a split of two
upper- and two lower-body sessions,
finishing with 10 minutes of metcon
twice per week.
YOU’RE AN ENDOMORPH
You need HIIT
For bigger frames that struggle to
shake fat, try bodyweight sessions
that keep rest periods short.
YOU’RE A MESOMORPH
You need CrossFit
With adding muscle not a problem,
the intensity of resistance-based
circuits will suit your athleticism.
 Don’t fret if
your five-a-
Q I ind forcing down my ive-a-day a day plan’s gone
out of date.
tough ask. Can I cheat the system? CL
L

While we’d never tell you your fruit- SWAP SHOP

and-veg quota doesn’t matter, it does
represent just one small piece of the
wellbeing jigsaw. In fact, Queen’s
University Belfast found that green
diets have little efect on heart-health
markers like blood pressure if your
other daily habits aren’t up to scratch.
“Cardiovascular disease can be
avoided, but it’s about investing energy
into your lifestyle and mindset, not just
your ive-a-day,” says sports nutritionist
Matt Crane. “Completing 10,000 steps
a day and prioritising sleep are small
commitments that have a big impact,
with or without a side salad.” So, while
nutrition remains the cornerstone of
good health, you can rest easy knowing
it’s possible to compensate for some
of the deicit.
NAILING YOUR NUTRIENT S NEEDN’T
BE A BORE: LOAD UP ON TH
HESE
SURPRISING SUPERFOODS
BURRITO>BROCCOLI
The pinto beans crammed into
your lunch wrap have 74 perr cent of your
folate RDI, a B-vit that helpss create red
and white blood cells and prrevent
anaemia. Broccoli provides 42 per cent.
CHOCOLATE>BLUUEBERRIES
The Hershey Centerr for Health
and Nutrition found the darkk variety has
p
more flavonols – proven to iimprove
brain health and blood vesseel function –
than the popular superfruit.
POPCORN>KALE
Screen-snack with immpunity.
The American Chemical Society found
that popcorn hulls have a higher
concentration of anti-inflammmatory
polyphenols and fibre than kaale.

Q At what age will my son
be old enough to watch
Goodfellas with me? PF
Wait until he’s at least 11, says
Rutgers psychologist Paul Boxer.
That’s about when a boy’s social
behaviour beliefs start to
crystallise. And once puberty hits,
vetoing violent, profane or sexual
content is likely to prompt him to
shut you out, says pediatric
psychologist Carl Pickhardt. In
preadolescence, practise
“co-viewing.” As you watch a
movie, note inconsistencies
between it and real life, says
Boxer. When a battle breaks out in
The Avengers, say, “You know
that’s totally fake, right? That’s not
how real people solve problems.”
For more realistic or graphic
violence, maybe wait a bit longer.
But don’t just say no. Try: “You do
not have our blessing,” and give
honest reasons, like “We think it
shows ideas too tough to handle
at your age,” Pickhardt says.
Q Do I need to gargle?
Dental authorities don’t insist on
gargling. But can it make your
mouth happy and healthy? Sure.
So we recommend it (and so
does your wife). The rinse reaches
spots your brush and floss can
miss, flushing out debris. And
mouthwashes with alcohol help
battle bacteria that can cause bad
breath, plaque, tooth decay and
gum disease, says dentist Bryan
Laskin. Swish for 30-60 seconds,
and do the classic gargle to coat
your throat. Spit. Option: warm
salt water keeps pH levels
balanced to control bacteria.
DT Q I just cannot do maths in
my head. Is that bad, and
can I get better? BP
Quick: what’s 579 minus 53? If
that took more than a few
seconds, then yeah, it’s bad. You
could be an easy mark in financial
dealings: people who suck at
arithmetic were more likely to sign
up for dud mortgage deals, a US
study found. The good news: it’s
never too late to learn, says
Barbara Oakley, a lecturer in
engineering. Give yourself
quizzes: calculate tips, down to
the cent, in your head. And try this
oddball trick: think of numbers as
familiar friends – 5 is Han Solo; 2
is Sofía Vergara; 3 is Sheldon
Cooper. Going to 523 Main
Street? Just remember Han, Sofía
and Sheldon. The more you make
“friends” with numbers, says
Oakley, the more you use the
social parts of your brain to recall
and manipulate them.
Q Can you die from an
odour? I mean,, if y
you
were locked in a vomitory
for two weeks, could you
actually die from
the smell? EB
Sorry to be that guy, but first a
lesson in ancient Roman
architecture: vomitories weren’t
places people went to puke. They
were just amphitheatre exits or
“passageways that afforded rapid
exit to ‘spew forth’ or ‘vomit out’
spectators,” says historian Jeffrey
Stevens. Handy. But to answer
your question: no, an horrific
odour alone can’t kill you unless it
contains toxic chemicals, in which
case it’s the poison that’s deadly,
not the smell, says olfaction
expert Casey Trimmer. “Someone
with no sense of smell would also
be affected,” she says. The way
you perceive smell is determined
by your expectations, genetics,
past experiences with the odour
and evolution – which explains
why the “sniff test” helps you
avoid rotting food.

MAY 2018 15
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s f l Tons of tips, tricks

and strategies for life
0 5/2018

Stuf
Down in the
mouth? Take
your cue from
snooker.

SINK BLACK MOODS

AND SNOOKER STRESS
While we’d be arrogant to be playing hobbyists, the results
dismissive about the rise of the of which should break the
wishy-washy mindfulness trend, darkest of funks. It found that
we’re equally aware it’s not a few regular frames can help
everyone’s cup of jasmine tea. you pocket better mental health
Clearly, our minds are in need by promoting a state of deep
of calm: rates of depression and relaxation. Researchers believe
anxiety among Australian the soothing combination of
workers have soared by nearly snooker’s patience-developing
a third since 2013. But if powers and its ability to
chakras aren’t your thing, distract from life’s pressures
there are other options. can take more than a potshot at
For every man able to find rising anxiety levels.
hush in the company of a Sadly, we can’t account for
meditation app, there’s another the annoyance of having a
who’d rather seek solace set maximum break of four, but skill
against a less reconstructed level is, according to the
backdrop. Which is now all the survey, inconsequential.
more possible thanks to an Consider the snooker hall your
Anglia Ruskin University survey new happy place. Now, pass the
of more than 1000 snooker- chalk, please.

MAY 2018 17
 . . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . . FITNESS
. . .
. . .
. . .
. . .
. . . CORNER
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . . Deadlift: The Verdict
. . .
. . .
. . . Tossing up between the classic
. . .
. . . and sumo variations? To build
THE TRANSFORMER .
.
.
.
.
.
.
.
.
muscle fast, go with the classic,
MH fitness director . . . says trainer David Ottey of
Chief Brabon has done . . . Equinox Fitness. It works your
. . .
it all, from the most . . . entire posterior chain – back,
insane ultra events to . . .
. . . glutes and hamstrings. The
transforming some of our . . .
top cover guys. Now he’s . . . sumo version – done with a
focused on you. . . .
. . . super-wide stance – focuses
. . .
. . . more on the glutes and hips
. . .
. . . (and is safer if you have lower-

ELT FORCE
. . .
. . . back issues). But if it’s
. . .
. . . functional strength you’re
. . .
. . . after, do the hex-bar deadlift.
. . . The high handles are designed
. . .
Broad, defined shoulders are the cornerstone of a great . . . to mimic the way you lift
physique.Build them in a hurry with this precision workout
. . .
. . . everyday things like groceries
. . .
. . . or suitcases. Do four sets of 4-8
. . .
. . .
As tempting as it is to
quit thinking and start
lifting when chasing
1 Front Raise Into
Lateral Raise
For anterior and
2 Dumbbell
Arnold Press
For all three heads
3 Reverse Fly
For posterior head
.
.
.
.
.
.
.
.
.
.
.
.
reps, two or three days a week.

muscle, the fact is your . . .

medial heads . . .
shoulders will come up a . . .
. . .
whole lot better if you . . . TEXT A DOCTOR
. . .
train them cleverly. No . . .
. . .
need to attain a degree . . . Q: I can feel man-flu brewing, doc.
in anatomy. Just . . . Should I sweat it out?
. . .
recognising that your . . .
. . .
delts have three heads – . . .
. . .
anterior, medial and . . . A: A couple of kays with a runny nose
. . . or sore throat is okay, but if you’re
posterior – and giving . . .
each head roughly equal . . . struggling below the neck – with a
. . . chesty cough, say – take a break.
attention will deliver the . . .
Grab a dumbbell in Hold a dumbbell in each Bend forward from the . . .
sleeve-stretching results . . .
each hand and stand hand at your shoulders, hips, brace your core . . .
you covet. Do 3-4 sets of . . . Q: What about dizziness?
tall. Raise the weights palms facing you. Push and, keeping your . . .
these moves, aiming for . . . That’s above the neck.
8-12 reps each time. straight out in front of the weights up, turning arms more or less . . .
. . . Surely I shouldn’t still lace up?
Rest 60 seconds you, then lower. Now your wrists so your straight, draw the . . .
raise them out to your palms move to a neutral weights up to shoulder . . .
. . .
ILLUSTRATIONS: SONNY RAMIREZ/ILLUSTRATION ROOM

between sets.
sides. Lower. Alternate position and finally to height using no . . .
. . . A: Spot on. Training with a fever will
for the 8-12 reps – per facing outwards upon momentum. Pause for . . . make matters worse, so take it
. . .
move, sunshine. lockout overhead. a second. Lower. . . . easy. “Manning up” will just
. . . prolong your slump.
. . .
. . .
. . .
. . .
. . . Q: Say I feel better this evening –
. . .
. . . a quick workout from home can’t
I’m assuming you’re doing an overnight fast and . . . do any harm, can it?
. . .
ASK CHIEF . . .
don’t want to adversely afect the anabolic-hormone . . .
Chief, am I missing a . . .
cocktail you’re mixing up there. Which is ine. But . . . A: Best for you to draw a line through
. . .
trick training with I’d still suggest a pre-workout supplement that will .
.
.
.
.
. today. Aim for eight hours of sleep
weights first thing in the let you shake of the night and give you the boost . . . tonight and then see how you feel
. . . after breakfast tomorrow.
you need to produce a high-intensity session. . . .
morning on empty? DD .
.
.
.
.
.
I use BSc’s K-OS Pre-Workout because it does . . .
. . .
all that without giving you the jitters. . . . Sports consultant Dr Mark Wotherspoon

18 MAY 2018
A B R A S I O N T E C H N O LO G Y
 . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . .

. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
.
.
.
.
.
. JACK THE
.
.
.
.
.
.
.
.
.
BARMAN
. . . Straight-up advice on things
. . .
. . . that drive men crazy
. . .
. . .
. . .
. . .
. . .
. . . Q My brother wants me to help
. . .
. . . his son get a job where I
. . .
. . . work. How do I break it to
. . . him that the kid doesn’t have
. . .
. . . the chops? Dan
. . .
. . .
. . .
. . . Don’t. Pass on your nephew’s
. . .
. . . resume and a kind word, but after
. . . that he’s on his own. If he misses
. . .
. . . out, here’s an idea: show him his
. . .
. . . blind spots and how to fix them.
. . .
. . . If he doesn’t understand your
. . .
. . . business, teach him. You’re not a
. . . recruiter, Dan. You’re his uncle.
. . .
. . .
. . .
. . .
. . .
. . . Q My mate is loaded but
. . .
. . . spends it all. Do I stop him?
. . . Patrick
. . .
. . .
. . .
. . . Must be nice. The M.O. with
. . .
. . . these guys is always the same:
. . .

DEMOLISH FAT WITH

. . . bottomless appetite, everything
. . . has to be epic. You’re not going to
. . .
. . . change the bloke – only life can.
. . .

A BUILDER’S BREW
. . . Showy guys flame out and grow
. . .
. . . up – or not. He may always luck in
. . .
. . . and never need to slow down. Just
. . . be his wingman in good times and
That nagging feeling you should be . . .
. . . first responder when they turn
going green can be poured down the sink . . .
. . . bad, and enjoy the good scotch
. . .
. . . while it lasts.
Hold on to your kettles – everything you thought the friendly bacteria pseudobutyrivibrio. It’s these . . .
. . .
you knew about your morning cuppa is about to bacteria, according to the scientists, that alter . . .
. . . . .
be turned on its head. Sales of green tea have your body’s metabolism, making it burn through . . . . .
leapt by 50 per cent in just three years, boosted energy and boil of stubborn fat cells.
. . . . .
. . . . .
by promises of piping hot health and cosy weight The University of California conducted . . . . .
. . . . .
loss. Old favourite English Breakfast, on the other experiments on mice and found that those given . . . . .
. . . . .
hand, was left to stew over its supposed black tea lost the same amount of weight as . . . . .
. . . . .
shortcomings. But, thankfully, we were all wrong. those on a low-fat diet. This furthers research in . . . . .
A European Journal of Nutrition study found Nutrition that found a mug of builder’s inhibits the
. . . . .
. . . . .
that the black tea in your Bushells is a prebiotic. enzyme lipase, helping fat pass through the body . . . . .
. . . . . MH TWITTER POLL
What’s more, its molecules are larger than green without sticking to your waist. All of which is . . . . .
. . . . . COCKTAIL STRAWS?
tea’s, so instead of passing through your gut probably enough to even out the three Iced . . . . .
. . . . . Based on 2,608 responses
lining, they sit there and feed the production of VoVos you’re partial to dunking. Or not. . . . . .
. . . . .
.
.
.
.
.
.
.
.
.
. 36%
. . . . . STIR, LEAVE IT IN
. . . . .
. . . . .
. . . . .
We love this advice from comedian Anne Victoria Clark: . . . . .
. . . . .
TOPICAL QUESTION . . . . .
pretend your female colleague is The Rock. (Clark wrote a . . . . .
I’m a friendly guy. . . . . .
funny piece on this for the online publishing platform . . . . .
. . . . .
But now I walk on Medium.) It can work, says lawyer Elizabeth Tippett: you’ll be . . . . .
. . . . .
less likely to make gender-directed comments (“You’re a girl – . . . . .
eggshells around .
.
.
.
.
.
.
.
.
.
female co-workers. can I get your thoughts?”), think she’s lirting (The Rock is not . . . . .
. . . . .
hitting on you!), or exclude her from meetings. . . . . .
What do I do? .
.
.
.
.
.
.
.
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.
And you won’t talk about her body. If you slip up, apologise . . . . .
and say, “I realise I shouldn’t have said that”. .
.
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15% 49%
I SUCK; SUE ME STIR & TOSS

20 MAY 2018
 A MAN, A PAN, A PLAN

ICKE PA PIE
Who needs a pot to make pot pie?
Nobody. Grab a skillet and pop
open the secret ingredient – beer

WHAT YOU’LL NEED

• 2 tsp canola oil
• 2 boneless skinless
chicken breasts, cubed
• 2 leeks (dark-green parts
discarded), chopped
and rinsed
• 3 carrots, diced
• 1 cup frozen peas
• 1 cup beer
• 1 cup chicken stock
• 3 Tbsp flour
• 2 sprigs fresh rosemary
(leaves only), finely chopped
• 1 sheet puff pastry, thawed

WHAT TO DO
1/ In a large cast-iron pan on
medium-high, heat 1 tsp oil.
Add the chicken and brown,
8-10 minutes. Move the
meat to a plate.
2/ Preheat the oven to 180°C.
In the same pan, heat 1 tsp
oil. Add the leeks, carrots
and peas. Cook until the
leeks soften, 3 minutes or so.
Add the beer and stock and
bring to a boil; then drop the
heat to medium-low. Stir in the
flour. Add the rosemary and meat
and cook till thick, about 5 minutes.
3/ Lay the pastry over the mixture. HOLY $@%!
(Cut and patch as needed.) Put the KITCHEN TRICK
pan in the oven and bake per
pastry instructions, about 30 Get Crusty!
minutes. Using oven mitts, remove Leftover puff pastry?
the pan. Cool slightly and serve. Cut the leftovers into
leaf shapes, stars or
Feeds 6. 1560 kilojoules, 15g protein, tiny portraits of Albert
33g carbs (3g fibre), 19g fat Einstein. Put them
atop the pot pie and
bake. Einstein never
tasted so good!

. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . . Join the Band: Get Stronger
. . .
. . .
. . . Power training has made 1/ Assisted Jump YOUR MOVE Emphasise resisted jumps (loop the
. . .
. . . quantum leaps with the (overhead band pulling band behind your neck); the harder you work to
. . .
. . . use of resistance bands. you upward) produce max force, the greater the power you
. . . In a recent Iranian study, 2/ Resisted Jump develop. Shoot for 3 x 6 jumps, 3 times a week.
. . .
. . . bands secured to the floor (floor-mounted, pulling
. . .
. . . and ceiling for extra you downward)
. . .
. . . upward and downward 3/ Bodyweight Jump
. . .
Percentage of cardiologists who . . . force produced serious (no equipment needed)
. . . results. Men were
. . .
think they should advise patients .
.
.
.
.
. assigned one of three Four weeks in, the resisted
. . . exercises three times a group ran 30m sprints 10
on diet but lack the training. Ask to .
.
.
.
.
. week, shown here from per cent faster, versus 6
. . .
bereferredtoaqualifieddietitian. .
.
.
.
.
.
left to right: per cent for the assisted
. . . group and 4 per cent for 1 2 3
SOURCE: AMERICAN JOURNAL OF MEDICINE . . . the bodyweight group.
. . .

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. . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . .
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. . . . . . . . . . . . . . . . . . . . . .
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. NUTRITION
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.
.
KNOW-IT-ALL
. . . . Jacqueline Alwill
. . . .
. . . . Adv Dip Nut Med
. . . .
. . . .
. . . .
. . . . Q I use a large cappuccino as
. . . .
. . . . a post-workout protein hit.
. . . .
. . . . Anything wrong with that?BJ
. . . .
. . . .
. . . .
. . . . There’s nothing too wrong
. . . .
. . . . with that, but nor is it optimum
. . . . nutrition. Full-cream milk is a
. . . .
. . . . fine source of protein. But you
. . . .
. . . . need to think about cafeine’s
. . . .
. . . . efect on your hydration. If you’ve
. . . .
. . . . been training like a beast and
. . . . not hydrating mid-workout, then
. . . .
. . . . draining a diuretic beverage
. . . .
. . . . straight afterwards is going to
. . . .
. . . . dehydrate you further and dampen
. . . .
. . . . your energy later in the day. Use
. . . . cofee pre-workout. There are
. . . .
. . . . better options afterwards to get
. . . .
. . . . your protein, like two boiled eggs
. . . .
. . . . or a protein smoothie.
. . . .
. . . .
. . . .
. . . .
. . . . Q To lose weight, I’ll drop
. . . .
. . . . the three glasses of wine I
. . . .
. . . . have with dinner, or I’ll skip
. . . .
. . . . dessert – not both. Which
. . . . should go? AD
. . . .
. . . .
. . . .
. . . . You’re not 100 per cent committed,
. . . .
. . . . are you, AD? Until you are, don’t
. . . .
. . . . expect to lose weight. Try making
. . . . these cuts. Look at alternating
The numbers are in: people who improved . . .
. . .
their diet by 20 per cent over a 12-year span
– by eating more whole grains, vegetables
% .
.
.
.
.
.
.
.
.
nights initially: one night have
the booze but not the apple pie,
and omega-3 fatty acids – reduced their risk BETTER DIET . . . the next vice versa. Then look to
. . .
of dying in the next 12 years by as much as REDUCED RISK . . . introduce rest nights where you
. . . have neither, eventually increasing
17 per cent, a New England Journal of OF EARLY DEATH .
.
.
.
.
.
Medicine study found. It’s easy: just take . . . those of nights to five.
some Sunday time to fix meals that . . .
. . .
. . .
incorporate those three components.
% .
.
.
.
.
.
Jacqueline Alwill is a qualified,
practising nutritionist
. . .
. . . . .
.. . . . . .
.. . . . . .
. . . . .
. . . . .
MMH CAR REVIEW . . . . .
. . . . .
. . . . .
The More The Merrier
T .
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.
Your range of SUV options just got wider, as Lexus comes to the party . . . . .
. . . . .
By Andrew Chesterton . . . . .
. . . . .
. . . . .
Imagine the pain of being a car company exec ec aalready has the jumbo LX, the large RX and shining 20-inch alloys. There are a couple of
. . . . .
. . . . .
forced to keep pace with Aussie buyers who the mid-size NX SUVs, and there’s a tiny-tot engines available, too, but the pick for us is . . . . .
. . . . .
change their minds faster than a political UX on the way, too. And you might think that the clever hybrid, which pairs a punchy V6 . . . . .
. . . . .
backflip. It’d be enough to make them cry, if it sounds like plenty, but Lexus realised there with a second electric motor, serving up . . . . .
. . . . .
weren’t for the vast pools of cash they surely was a niche yet to be filled. This, then, is ample oomph without using much fuel. . . . . .
swim laps through to unwind. Lexus RX L: the first seven-seat SUV from the Space might be an issue, though, if your child
.
.
.
.
.
.
.
.
.
. Percentage of Australian employees
. . . . .
But the car makers have at last concocted Japanese luxury brand. Think of it as an has the genetics for a career in the NBA. .
.
.
.
.
.
.
.
.
. who say they have “good friends” at
a solution: make absolutely everything, at extended version of the existing RX. And so, another automotive micro-niche is . . . . .
exactly the same time. Which is why you can It starts at $84,700, which ain’t peanuts. filled. And the delicate emotions of the car .
.
.
.
.
.
.
.
.
.
their workplace.
now have an SUV in every possible But there’s plenty of luxury to justify that company bosses are safe once more. Until we . . . . .
configuration. Take Lexus, for example. It spend, from the automatic tailgate to the all change our minds yet again.
. . . . . SOURCE: ROBERT HALF AUSTRALIA
. . . . .

24 MAY 2018
.
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. TEE OFF ON CRIPPLI STRESS
. Ex Marine and bodyguard Andrew Wittman shows you
.
Lessons
from High-
Achievers
. . . . . how to hold your nerve when the pressure’s on WITTMAN REVEALS WHAT
. . . . .
. . . . . HE TOOK AWAY FROM THE
. . . . .
. . . . . Andrew Wittman had the backs of Hillary Clinton, Elton John and Benjamin VIPS HE VOWED TO TAKE
. . . . . A BULLET FOR
. . . . . Netanhyahu before founding The Mental Toughness Training Centre.
. . . . .
. . . . . On a recent trip to Sydney the crisis-management expert explained how
. . . . . delivering your best-man speech or preparing to hit your drive on a
. . . . .
. . . . . crowded first tee can produce the same rational thought-destroying
. . . . .
. . . . . “hormonal dump” that a soldier may experience in battle. The key for you,
. . . . .
. . . . . Wittman says, is to prevent that spike of adrenaline and cortisol from
. . . . .
. . . . . happening in the first place. You do that by thinking like C.R.A.P.
. . . . .
. . . . . Elton John
. . . . .
. . . . . “Incredible generosity. He went
. . . . .
. . . . . out of his way to make sure my
. . . . .
. . . . . family got backstage with him.
. . . . . He didn’t have to. I mean, you’re
. . . . .
. . . . . Elton – you don’t have to be nice.
. . . . .
. . . . . And so how do you think I feel
. . . . .
. . . . . CLARITY ACCURACY about him? It’s a key to life:
. . . . .
. . . . . This means being crystal Thinking “down the if you have the ability in your
. . . . . clear about what you’re middle” for your drive is hands to do good, do it.”
. . . . .
. . . . . trying to achieve. In the woefully vague, says
. . . . .
. . . . . case of your drive, it’s Wittman. A 60m drive
. . . . .
. . . . . splitting the fairway with that bisects the fairway
. . . . .
. . . . . a clean strike. is still embarrassing.
. . . . . Pick a zone – between
. . . . .
. . . . . the two tea trees, say –
. . . . .
. . . . . where you want your ball
. . . . . Senator Joe Lieberman
. . . . . to come to rest.
. . . . . RELEVANCE “He gave me the greatest
. . . . .
. . . . . The cavernous bunkers compliment when he introduced
. . . . . on the right? The
. . . . . me to Benjamin Netanyahu.
. . . . . suburb-sized lake to He said: ‘Bibi, I want you to meet
. . . . .
. . . . . your left? Are they PRECISION Andrew. You can have no greater
. . . . .
. . . . . relevant? “No!” says Time for the calculations friend. I always feel safe when I’m
. . . . .
. . . . . Wittman. “Neuroscience that truly distract you with him. Andrew, how do you do
. . . . . tells our brains to chop from fear-inducing
. . . . . it?’ What a formula! He told me
. . . . . the “don’t” of negativity. How strong is what he liked about me and how
. . . . .
. . . . . instructions.” (Eg: don’t that northeasterly? I made him feel. The question to
. . . . .
. . . . . think of a pink elephant. What’s the slope of the finish made me internalise it and
. . . . .
. . . . . See?). Focus on what fairway? How hard’s the ponder it for days.”
. . . . . you want; ignore what ground? Now, where
. . . . .
. . . . . you’re keen to avoid. exactly does your ball
. . . . .
. . . . . need to land so it ends
. . . . .
. . . . . up where you want it?
. . . . .
. . . . .
. . . . .
. . . . .
. . . . .
. . . . .
. . . . . Hillary Clinton
. . . . . “Probably the smartest person
. . . . .
. . . . . I ever met. People say she’s
. . . . .
. . . . . calculating. Well, why wouldn’t
. . . . .
. . . . . you be? Why wouldn’t you be a
. . . . .
. . . . . deliberate and strategic thinker?
. . . . . That’s how you end up where
. . . . .
. . . . . you want to be.”
. . . . .
. . . . .
. . . . .
. . . . .
. . . . .......
. . . . .......
. . . . .......

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TISSOT, INNOVATORS BY TRADITION
 PERSONAL

BEST
Something Like
a Phenomenon
Hoops sensation Ben Simmons might be the next
LeBron James. After a barnstorming rookie season
his next goal is clear: to be the best ever
BY BEN JHOT Y PHOTOGR APHY BY STE VE BOYLE

The king-in-waiting looks more like a

prince at play. Ben Simmons is
dribbling a black leather ball
insouciantly between his legs at a
studio in Philadelphia’s hip Old City
Gallery district. Every so often he hurls
increasingly loose behind-the-back
passes at his brother Sean, raising an
eyebrow when they aren’t caught
cleanly. Sean glares back at him as if
to say, what the hell? You’d have to say
there’s not a whole lot of brotherly
love on display today, as Simmons
smirks and resumes dribbling.

30 MAY 2018
 Court Marshal:
Simmons has taken
the NBA by storm.

MAY 2018 31
32 MAY 2018

SET THE BAR HIGH. IF YOU DON’T
YOU’RE NOT AIMING HIGH ENOUGH
It’s an achingly-cold morning in the home of
cheesesteaks, Rocky and America’s
Founding Fathers, a city still buzzing from the
Eagles’ Superbowl victory a few days earlier.
Simmons watched the wild post-game
celebrations from his apartment overlooking
City Hall, before briefly heading downstairs to
join the roiling mass of green-and-white-
cloaked fans. Taking in the hordes, the
21-year-old couldn’t help reflecting on the
fortunes of his own emerging team. And
wondering, what would it be like if, one day, he
too could bring a championship to the city.
“It’s motivating for us to see the fans come
out and support them,” says Simmons, a little
wistfully as he eases his 208cm frame onto a
stool. “It just pushes us to get to that point with
the team we’ve got.”
A championship is something Simmons
returns to a number of times during the
course of our conversation. To say it figures in
his calculations would be like saying Sydney-
siders have a passing interest in real estate or
Donald Trump dabbles in Twitter. Right now, it
is his life’s mission. Along with winning a
medal, gold of course, with the Boomers at
the Olympics. Oh, and one more thing: “to be
the greatest player of all time”.
If those sound like loftier goals than what
you might hear your average AFL or NRL
rookie trundling out on a club press day you’d
be right. Simmons has a unique sporting
pedigree – son of American NBL player Dave
Simmons, he was raised in Australia before
moving to the US at 16 to complete high
school and attend a season of college at
Louisiana State University. This eclectic
upbringing has conspired to produce an
athlete who somehow manages to project
both Yankee confidence and Aussie humility.
“He’s very grounded but I think his
upbringing and how he was raised has
produced an unusual confidence in his own
abilities,” says 76ers head coach Brett Brown,
who was an assistant coach overseeing
Simmons’ dad Dave at the Melbourne Tigers
in the early 90s. “He’s not a towel-flinger,” he
TACTICS
+
+
+
adds of Simmons’ contained demeanour in
the locker room. “I think he sees his future
quite clearly.”
Sean, who lives with Simmons and
occasionally accompanies him on the road,
puts it this way. “The funny thing about Ben is
he’s got this veteran mindset inside a rookie’s
body. He’s always thinking down the track,
he’s thinking championship. That’s what you
get judged on at the end of your career.”
Simmons is unapologetic about the
boldness of his ambitions. “You’ve got to set
the bar high,” he says, his not-quite American
accent still betraying a little of his Aussie lilt. “If
you don’t set it high, you’re not aiming high
enough, honestly. That’s the way I’ve thought
since I came over here for high school.”
You could shake your head. Dismiss his
pie-in-the-sky projections as rookie
brashness. Until you look at what Simmons
has achieved so far in his short career. The
number one high school player in America
– tick. The number one college freshman in
America – tick. Selected number one in the
2016 NBA draft – tick. Now putting up historic
rookie numbers to help propel the 76ers into
the playoffs – tick. Because that’s the thing
about Simmons’ prophecies. They may start
out sounding like delusions. “They sound
outrageous,” admits Sean. But look back a
little later and suddenly those delusions have
morphed into mere challenges. Look again
and they’re checked boxes.
It makes you think Simmons might be onto
something. That his simple shoot-for-the-stars
philosophy might be bound by a tightly-woven
internal logic: if he wasn’t reaching so high, he
wouldn’t have got this far. That’s a mindset
that helps create a self-perpetuating form of
confidence that, if you let it spool out over the
course of a career, can take you as high and
as far as you want to go.
BELIEVE YOUR OWN HYPE
The 76ers charismatic 218cm centre Joel
Embiid is towering over a media scrum that’s
MAY 2018 33
 I USED TO S WHEN MY TIME COMES
THEY’RE GOING TO BE TALKING ABOUT ME
assembled in the team’s locker room after a
comfortable 115-102 win over the
Washington Wizards – a win so comfortable
the Sixers PR guy has written up a victory in
his match report by midway through the
second quarter. The crowd, still high from the
Superbowl triumph two days earlier, is in a
boisterous mood, erupting as a couple of
Eagles players appear before the game and
later vigorously booing a lone, very brave
+
teenager wearing a Patriots jersey on the big
ons has a solid game with at
ectacular dunks and a couple
ind-the-back moves, as well as
vers.
, as players wander half-naked
wers past the waiting media,
owhere to be seen, his timber
ut for a pair of Nikes and a huge
e. But while he might not be
the subject of discussion as
a question on who he believes
+
should be selected as a replacement in
the upcoming All-Star game involving the
best players from the NBA’s eastern and
western conferences.
“My teammate,” says Embiid, who hails
from Cameroon and speaks in heavily-
accented English. “I think he deserves it, he’s
been playing well the whole season and he’s
been a beast lately.” Reporters immediately
punch the line into their phones. Within
minutes it’s retweeted to become a major
story in the Aussie hoops blogosphere.
+
At the shoot the next morning Simmons
attempts to hide his disappointment at the All-
Star snub without being entirely convincing. “I
know who I am,” he says, with a hint of
defiance. “It’s one of those things where you
think I could have played, but it is what it is. I
have bigger goals.”
You can see why Simmons might be
aggrieved. There’s his eye-popping all-round
stats – he’s averaged around 16-17 points,
almost eight rebounds and eight assists and
recorded more triple-doubles than Magic
34 MAY 2018
Johnson in his rookie year. Beyond that
though, the fact is, Simmons is used to his
prophecies being realised, those boxes being
ticked. You can bet an All-Star nod was in his
sights. He’s also accustomed to his name
being the one on everyone’s lips. It was
difficult, he admits, when on the eve of the
2016 season he injured his foot and missed
the whole year, subsequently slipping off the
media radar. In his absence, the next year’s
rookie class, led by the Lakers’ Lonzo Ball,
grabbed the headlines.
“You see everybody else being talked
about and you kind of disappear,” he says,
looking back on his convalescence. “I used to
say, when my time comes, they’re going to be
talking about me again.” Tick.
As this year’s regular season wound down
Simmons was locked in a tight battle with
Utah Jazz dynamo Donovan Mitchell for
Rookie of the Year honours. While it’s clear
Simmons would dearly love to win the award,
he frames it as a milestone largely dependent
on whether he plays to his potential, rather
than one that could be decided by outside
forces. “If I keep working hard and stick to my
goals I think rookie of the year will come along
with it,” he says matter-of-factly.
If he does win he’ll be following in the
footsteps of his mentor, ‘the King’, LeBron
James, who refers to Simmons as ‘Young
King’ and believes his protégé definitely has
the game to one day be mentioned in GOAT
discussions. At his skills academy in Las
Vegas back when Simmons was 17, James
famously told the kid: “you have an
opportunity to be better than me. But you
can’t skip steps. You have to do the work.”
Delivered to the wrong recipient, such an
endorsement could have been disastrous.
But such is Simmons’ self-belief that rather
than inflating his ego or seeing him stagger
under the weight of expectation, it merely
served to confirm to him that he was on the
right track.
“I’ve always believed in myself, even before
MAY 2018 35
 MY TOUGHNESS LEARNING TO HIT AND TAKE HITS COMES FROM PLAYING FOOTY

36 MAY 2018

I met all the NBA guys,” says Simmons. “I think
that just put it into reality for me.”
The dynamic between the two players
has made for some intriguing match-ups
when they’ve met this season. It’s fair to say
James has had the better of his heir apparent,
although in their third clash in Cleveland,
Simmons had his best game against James
yet, recording 18 points, nine rebounds and
eights assists to the King’s 30, nine and eight
outing. More importantly the Sixers got the
win. Afterwards James wrote on Instagram: “I
told y’all a while back my young king was next
in line! Remember lil bro settle for nothing less
than GREATNESS!!!” Read that and you can
draw two conclusions. Either the King has
taken leave of his senses, or Simmons’
GOAT aspirations are no longer in the
realm of fantasy.
FIND YOUR FOCUS
The day after the Superbowl a big screen in a
downtown Philly sports bar is incongruously
showing cricket’s Big Bash final. A female
patron frowns at the screen. “What am I
watching?” she asks the barman, clearly
bewildered. He turns and looks at the screen.
“Cricket,” he replies a little doubtfully. “You
don’t like it?” “I don’t know what it is,” the
woman answers. “But give me half-an-hour,
I’ll figure it out.”
The exchange serves to underscore just
how far Simmons is from home. To get an
idea of how far he’s come consider a moment
GROOMING: KENNY DUNCAN; STYLIST: WES PERRIOTT; ALL CLOTHING BY NIKE
when Simmons was back in Melbourne last
August and, on a whim, decided to fill in on an
old mate’s team in suburban Greensborough.
He put up 34 points. Simmons hoped his
appearance would go under the radar but
word got out and by tip-off a few hundred
people had gathered. “I told them not to tell
anybody just because I knew people would
show up,” he says, chuckling at his attempt at
a covert return to his roots. “I should have
played better but we got the win so that was
fun.” Not so much fun for the poor guy who
had to guard him, perhaps, or the Sixers
trainer who stood fretting on the sidelines.
That sense of fun, even mischief, is a
hallmark of Simmons’ play. It always has
been. Last year a video surfaced of a pint-
sized Simmons dribbling between his dad’s
legs and then dunking on a kid-sized ring,
much to the old man’s mock chagrin. It
wouldn’t be the last time the two would play
one-on-one, as Simmons went from
TACTICS
HIT THE COURT IN STYLE
WITH THESE MUST-HAVE
HOOPS ACCESSORIES
Nike Air Jordan 1 Retro High
precocious toddler to lanky teen to absurdly- OG “Banned 2016 Release”
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Dave Simmons had met wife Julie while sneaker-head’s collection.
playing at the Melbourne Tigers. The two had $430, flightclub.com
two kids, Ben and Olivia, to go along with the
four kids Julie had from a previous marriage.
The family moved around a lot, spending time
in Newcastle, Canberra and Melbourne,
where Simmons went to high school. With the
moves the family became tight-knit and, at
least until Simmons started to grow,
exceedingly competitive with one another.
“We can barely finish a game of Pictionary, let
alone a game of basketball,” says Sean, who Tissot Ch hrono XL
last played his brother in a one-point game NBA Team ms
during Simmons’ time at LSU, sunk the Wear your he eart on
first shot and promptly refused to play your sleeve with
w
him ever again. this stylish
Simmons would play both Rugby League timepiece,
and Aussie Rules growing up, sports he
believes have contributed to his physical style
h
available with
logos of six of the
of play. “I think that’s where my toughness NBA’s most
comes from, learning to take hits and hitting popular team ms
back,” he says. “If I see someone in my way I on the dial.
just try to get them out of the way. I think I $475,
learned that playing footy.” tissotwatches.com
As a teenager Simmons won the best and
fairest in the Yarra Junior Football League and
while his height and athleticism would have Spalding Personalisd Ball
made him a nightmare match-up for It’s your ball, your game with this
defenders in the AFL, it was always his personalised ball. Jumpshot and
father’s sport he held dearest. Dave Simmons tight handle not included.
never had any doubt his son could play $149.99,
professionally, sowing and nurturing the spalding.com.au
seeds of his ambition. “He was the one who
made me get up early, put the work in and he
was always letting me know that it’s not going
to be easy, it’s going to be hard but it’s all
worth it.” It’s the kind of measured
encouragement you don’t always hear from
parents today. The result is a young man with
a mindset as rare as it is powerful: the
dreamer with drive. NBA City Edition Jersey
City Edition uniforms pay tribute
SHOOT YOUR SHOT to each of the league’s 30 cities,
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It’s late in in the game against the Wizards to your standard jersey.
and Simmons is at the free-throw line. As he $69.99, fanatics.com
stands poised to shoot, a couple of kids’
voices rise above the crowd. “C’mon
Simmons,” they cry, a little plaintively. They
needn’t worry. Simmons sinks the free-throws
to their jubilant shouts of “Yes!”
The kids’ concern is perhaps warranted
though. While Simmons’ game – the silky
passing, galloping court-speed and
MAY 2018 37
 bulldozing forays into the lane for thunderou
dunks – has many admirers, there’s one
glaring criticism: he has no outside shot. The
rejoinder in many a pub conversation and
from Simmons, is that he doesn’t need one.
“I’m not worried that much because I’m
averaging 17, 8, and 8,” he says. “Guys
haven’t done that in their whole careers so for
me to do that in 50 games, I think I’m playing
well.” When pressed on whether he might, as
has been speculated, be shooting with the
wrong hand, his exasperation is clear. “People BUILD EXPLOSIVE LEAPING
like to make shit up. Maybe I’m writing with my POWER AND UPPER-BODY
wrong hand too? The thing with shooting is STRENGTH WITH THIS
that once I get it to where I want it to be, then I WORKOUT FROM SIMMONS’
don’t think anybody’s going to be able to stop TRAINER MICHAEL ATKINSON
me.” Does he worry that opposition defences
will figure him out? Simmons shakes his head.
“They’ve figured me out now and they can’t
stop what I’m going to do.” 45° Incline Leg Press
Brown agrees Simmons’ lack of shooting x 5 sets of 20, 15, 15, 12, 12
isn’t hurting his game and foreshadows a In a loaded leg press machine, lower the
time where his point guard can’t be weight until your knees almost reach
contained. “It only serves to give him your chest before pushing explosively
greater motivation,” he says. “When he back to the starting position.
grows his shot he becomes unguardable.”
One of the reasons for the coach’s
confidence in his charge’s future may be
because he’s already thrown Simmons the
ultimate curveball and then watched him Hammer-grip Incline
knock it out of the park. During his year out Chest Press
Brown decided that rather than play Simmons x 5 sets of 20, 12, 10, 8, 8

+
as a forward, the position he’d played in
With a neutral grip, hold a pair of
ask him to play point,
dumbbells with straight arms in front of
smaller man’s role. Simmons
your chest. Lower the weights until your
keen – it wasn’t in his
arms are level with your chest, then push
but Brown talked him into it. That
back until your arms are straight.
him is instructive for anyone with
ause as single-minded as he is
is goals, the kid’s other-worldly
nabled him to adapt, recalibrate
He now believes the move has
Close- grip Lat Pulldown
is development.
x 5 sets of 20, 12, 10, 8, 8

+
Perhaps if it had been suggested by any
other coach Simmons would have baulked at With hands close together, pull
the idea, but his bond with Brown, forged by the bar from above your head
history and geography, instils implicit trust. down to your mid-chest.
“We have a stronger relationship than most Slowly release the bar upward
guys because he knows my family,” says until your arms are straight again.
Simmons of the man who arrived in Australia
as a backpacker and stayed for 17 years after
meeting his wife on Great Keppel Island. “He
knows how to push my buttons to get me
going and he knows how good I can be.”

+
Indeed, Brown saw it clearly years ago,
when one afternoon he watched a 14-year-
old athletic freak with skills that belied his size Seated Row
at the Melbourne Sports and Aquatic Centre. x 5 sets of 20, 12,
“You knew something special was in him,” 10, 8, 8
recalls Brown, who was coaching the With your back
Boomers at the time. “Would I have projected straight, pull the
back then that he’d end up here with me? You weight toward your
can’t make this stuff up.” He’s right, you can’t. stomach, before slowly
But as Simmons continues to demonstrate, it returning to the
doesn’t hurt to try. starting position.

38 MAY 2018
 TACTICS

WHEN I GET IT (SHOOTING),

I DON’T THINK ANYBODY’S
GOING TO BE ABLE TO STOP ME
ILLUSTRATIONS: SONNY RAMIREZ/ILLUSTRATION ROOM

MAY 2018 39
 NUTRITION

Taking the pith:

OJ is officially
back on the menu.

Squeeze More WAKEUPTO

YOURPOTENTIAL
Juice From Couple your OJ with
these morning staples to
further bolster your

Your Memory brainpower and enhance

mental sharpness

There’s fresh evidence at the

OJ trial: juicing may prove
the easiest way to outwit
dementia. Here’s exhibit A i/ VEGEMITE
The University of York found
daily servings upped the
calming chemical
HAMMERED BY THE TABLOIDS for its
messenger GABA, aiding
sugar content and replaced with greener
healthy brain activity.
and ‘cleaner’ fare at the hipster’s breakfast
table, the once ubiquitous OJ is having a
crisis of conidence. Just as the humble
bowl of cereal has lost its heart-healthy
reputation, so the orange’s monopoly
on vitamin C is being beaten to a pulp.
But if spinach smoothies are not quite ii/ COFFEE
hitting the spot, the latest research is A study in the Journal of
worth remembering. Scientists at Tohoku Neuroscience says a cup
University in Japan have found that disrupts adenosine – an
daily intake of citrus fruits can cut your aid in neurodegeneration.
risk of developing dementia by almost a
quarter. That’s because citric acid contains
PHOTOGRAPHY BY PAVEL DORNAK

nobiletin – a phytochemical with anti-

inlammatory, anti-cancer and cholesterol-
lowering properties that has also been
shown to slow or reverse impairment of
memory. And dementia is a condition
you’d be well advised to put the squeeze
on, with experts predicting that the
number of new cases will rise to 318 people
per day in Australia alone by 2025.
But in news that may be bittersweet, iii/ WALNUTS
most nobiletin is contained in the pith (the Add to porridge. The
white stitching of the fruit). So unless you’re University of Tsukuba in
prepared to juice your own, ‘bits in’ pips Japan found that alpha-
‘smooth’ to the post for maximum beneit. linolenic acid cracks your
We’ll take our glass half full in this instance. risk of dementia.

40 MAY 2018
 Win Any Battle
Life is a mineield. But with these pointers from a general, a CIA officer, a Black Hawk
helicopter pilot and a Humvee driver/gunner, you’ll walk with greater conidence
[ BY CHRIS L AWSON AND JOE K ITA ILLUS T R AT ION BY RODRIGO DAMATI ]

DEPLOY A HOTWASH right? In the real world,

SPECIAL FORCES EVERY MAJOR Black Hawk helicopter
pilot Marc Acton says
HEALTH PLAN MISSION hotwashes are great
after-work projects
In his 41-year career, A “hotwash” is the US or even holidays. Do
a personal hotwash 1
Gen. Martin Dempsey Army’s best teaching
faced bombs, snipers tool. After every major after a date or job
and throat cancer. mission, officers interview or every
“The key factor in ask their team two December 31.
survival is immediate questions: what could
action,” Dempsey we have done better,
says. Charge in with and what did we do
all the firepower you
have. The only way
out, “is through.”
To combat cancer,
he assembled a
medical team and
laid out an action
plan: “I asked my
oncologist, surgeon
and radiologist to
meet together instead
of individually.” Think 3
economy of force; use
2
all force available in
the most effective way
possible. His cancer
remains in remission.

4
5

7
BUILD AN ARMY
IN YOUR NEIGH-
BOURHOOD

When he was chair- theirs. Then

man of the Joint give them
Chiefs of Staff, something small,
Dempsey advocated like your wife’s cas- TAKE CHARGE ership. Outline the USE DARK-OPS your co-parent aren’t
strategic alliances to serole. This triggers OF YOUR mission: “Get this jun- TACTICS TO GET unified with bedtime
ensure global security. reciprocity; they’ll feel gle under control and standards, you’ll be
“Leadership is build- indebted. Then give
BACKYARD regroup on the deck
THE KIDS TO BED fighting an uphill bat-
ing relationships, pure them something big- at 17:00 hours.” Give tle.” Kids respond best
and simple,” he says. ger.” When it’s time for Gather the kids and your troops the free- As a chopper pilot and to “aggressive consis-
So start building alli- the ask, Hanson uses adopt a “mission dom to execute your a father of two, Acton tency”. Pick a few hard
ances. How do you this script: “Hey guys, command” mentality, intent; it’s about trust has some experience rules – devices off at
do this? You have to I really hate to ask, says Dempsey, author and empowerment. putting things down. At 19:00, baths at 19:30,
give to get, says CIA but I have a problem. of Radical Inclusion: Kid 1: weed garden; bedtime, the abiding lights out at 20:00.
veteran Jason Hanson. Can you help me out?” What the Post-9/11 kid 2: cut grass; kid 3: principle is “unity of Be firm but kind. And
“First talk about your They’ll be more than World Should Have trim shrubs. You? Grab command and effort,” apply them together,
kids and ask about happy to do it. Taught Us About Lead- a beer, the footy’s on. he says. “If you and every time.

42 MAY 2018
 TACTICS

PLAN THE stage at an outdoor GIVE MEDALS EXPOSE A LIAR/

amphitheatre. Don’t
PERFECT keep the proposal
AT YOUR NEXT SPY IN THREE
PROPOSAL simple; phoning this in STAFF MEETING SECONDS
AMBUSH could end up haunting
you. Fortunately, the
element of surprise Every Medal of Honor Spies live in a world of
“You always want awardee was “just lies. So do managers
to hit the enemy at can turn even the most
mediocre proposal doing their job”. The wading into the job
a time or place or in idea that you shouldn’t market. To flush out
a manner for which into a lifetime memory.
Continue the surprise give positive feedback phonies, Hanson
they’re unprepared,” to people who are asks a string of
says Acton, who attack after the
question is popped doing what’s expected predictable questions
served in Iraq and of them is garbage, (previous jobs, duties,
surprised his future – the afterparty counts
almost as much. One says Acton, and it hobbies) and then an
wife by proposing on leads to demotivated unexpected one (did
more thing, soldier:
never refer to your privates. At your next you ever steal from
future mate as staff meeting, boost an employer?) More
“the enemy”. morale by recognising than three seconds of
employees. Bestow hesitation, stuttering
tokens of appreciation or blood draining
– a gift certificate, from the face, means
wine. Nobody wants whatever follows won’t
sad privates. Nobody. be truthful. Next.

8
6
DETECT (AND
DITCH) A
SUSPICIOUS
WORK A TAIL
RESTAURANT
FOR A “Remember SDR,”
PRIME TABLE says Hanson, author of
Survive Like a Spy. “It
stands for Surveillance
When he was courting Detection Route, and
an important individ- it means not going
ual, Hanson couldn’t from point A to
predict when he’d point B.” Notice a
need a reservation or shady-looking black
LOCK DOWN “Always back in, COUNT LUG NUTS vehicle has more lug risk being turned away van in your rearview?
A PRIME because if you need BEFORE CUTTING nuts than yours, forget when he did. So he’d Stop to get petrol or
to drive out in a hurry, it. If not, try to make stop by often to chat a snack. Still behind
PARKING SPACE you’ll be ready to go.”
ANYONE OFF eye contact. This tells you? Head into Woo-
up the maître d’ or the
It makes for a safer you the type of driver receptionist. “I’d say I lies for a while. Still
“First, you never just exit too. The other Traffic is heavy and you’re dealing with was scouting for there? Call 000 or take
pull into a parking tactical advantage you need to get and also whether they a company or that evasive manoeuvres.
space,” says Army to backing in, Farrar over. What’s your see you. Wait for a I’d be back with an Same strategy works
S.Sgt. Danny Farrar, says, is that by cutting manoeuvre? “Start proper combo of both. important client,” he for loved ones at the
who successfully across the approach with the lug nut rule,” But before acting, says. “People want to mall; tell them to go
negotiated about lane you’re creating says Farrar, CEO and make sure you have help, especially if you from store to store
800 convoy security a blockade that locks founder of SoldierFit an escape lane . . . in slip them $100 – that’s until they verify the tail,
missions in Iraq. down the spot. gyms. If the other case of human lugs. the minimum.” then hail security.

MAY 2018 43
 MUSCLE +
THE
BEST
FITNESS

EXERCISE YOU’RE
Detonate Fat NOT DOING

& Load Up New Abs

Prep your core training for explosive
impact with the Twisting Landmine
Clean and Press. Grab a barbell: your
01 SIDE EFFECT
Stand with your fe
eet
stubborn belly is about to get blasted shoulder-width appart, positioned at
one side of the ba
arbell. Hinge at
your hips to bend forwards and
hold the weighted end of the

02
WITH EVERY PASSING WEEK,
barbell with one hand. Brace
the promises you made to become
yourself – your abs,
abs in particular.
particular
a leaner, stronger you back at
the start of the year invariably
wear thinner. But there’s no need
GRIP AND RIP
Twisting through your
to settle on that plateau. Put a
core to face the
batch of explosives underneath
weight, quickly pull
it, instead. The twisting landmine
the barbell up and
clean and press is a dynamic
across your body,
move that not only targets your
turning 90˚ as you do
abs, but your obliques, too.
so. Maintain a flat
Unlike a crunch, the twist-to-
back throughout
press transition engages multiple
to minimise your risk
muscle groups, as well as your
of injury.
core, to fast-track your six-pack
endeavours. The extra kilojoule
burn and metabolism boost from
working more muscle ibres will
blow away the excess
fat camoulaging your abs. SET SOLID
“This may be a compound As the weight reaches
exercise, but don’t deploy it as a your shoulderr height,
primary lift, like a squat, deadlift sink into a halff squat.
or bench press,” says strength Get comfortable in
and conditioning specialist Andy this athletic stance
Haley. “It’s best used in the and mentally ffire up
middle of your workouts with your muscles for the
lighter loads.” This allows you final push.
to work in higher rep ranges,
maximising muscle growth and
fat loss across your midsection
to expedite results. Haley
recommends adding it to your
sessions three times a week to see
half a dozen well-deined results AIM HIGH
come springtime. Fire in the hole! Explode through your
hips and push the
weight up from your
shoulder, fully
extending your arm
overhead. Lower
and repeat on the
WHAT YOU’LL GAIN other side. Now
pull the tri ger on
n
3 se off reps.

MILITARY SINGLE-DIGIT EXPLOSIVE

GRADE ABS BODY FAT POWER

44 MAY 2018
 TE ST CO N
DITIONS
LA B RA T:
DA NI EL WI

Ripped Genes?
LL IA MS
TR AI NI NG
EX PE RI EN
EX TE NS IV CE :
E
AT HL ET IC
HI GH LI GH
PR IM AR Y TS :
SC HO OL
“C RI CK ET
MH TRIALS GENETIC PROFILING, TOUTED AS CU RR EN T
ER OF TH
TR AI NI NG
E YE AR ”

A PATH TO UBER EFFECTIVE TRAINING ME TH OD S:

SE RV IC E
WE IG HT S,
HI IT
PR OV ID ER
MU SC LE GE :
NE TI CA
CO ST : $4
75
WA IT TI ME
: 6 WE EK
S
WE BS IT E:
musclegene
tica.com

46 MAY 2018

E
AT A GLANC IF YOU’RE LIKE most guys your favourite
: 
TI ON WI DE subject is yourself. And if you’re obsessive
OF FE RE D NA  about your fitness there may be nothing you’d
PA IN LE SS : like to know more than the ways in which
D
UN CO NT ES TE 
BA SE D ON you’re remarkable as a physical specimen.
SC IE NC E:
 Well, newsflash: your time has come. Until
SU LT S:
SP EE DY RE recently, I’d thought genetic profiling was
IN TE RP RE T  something used for talent identification in the
EA SY TO
FI ND IN GS : Eastern Bloc. In fact, it’s been trickling down

: into the mainstream for several years now.
AC TI ON AB LE
LE VE LS OF  Today, a weekend warrior like you can drop
FO R AL L
FI TN ES S: a few hundred bucks and be told all kinds of
stuff about your athletic potential and the
training methods most likely to release it.
Tantalised? So were we.
THE EXPERIENCE
Muscle Genetica sends me a DNA test kit to
be used first thing in the morning. It’s easy. I
swab the insides of my cheeks with a cotton
stick, which I seal in a container and mail off.
It’s bound for a lab in Estonia where
technicians will analyse the DNA from my
saliva for 50 genes and 181 variants linked to
performance and diet.
While awaiting the results I speak with
Muscle Genetica cofounder Stephen Arnold,
a former semi-pro footballer in England who’s
now a Perth-based natural bodybuilder,
fitness coach and spirited advocate for
genetic profiling. The thrust of his case is that
most guys train blind, relying on years of trial
and error to figure out what works for them
and what doesn’t, all the while dropping their
hard-earned moolah on supplements they
may or may not need.
“Every industry in the world has evolved
through technology except the fitness
industry,” Arnold says. “We’re still doing what
Arnie Schwarzenegger was doing in the ’70s,
which is try this, try that and see what
happens. That’s all about to change.”
When my 45-page report entitled The
Genetic Blueprint lobs in my inbox, I’m
expertly led through it by Muscle Genetica’s
biochemist Mark Smith. The first entry grabs
my attention: it says I’m “highly gifted” for
“performance durability” – defined as the
ability to perform a physical task over a
prolonged period with minimal fatigue. I may
be able, the report goes on, to recruit slow-
THE FIRST ENTRY
twitch muscle fibres “to an extent that may be
similar to an elite-level endurance athlete”.
Something to tell the grandkids, I guess.
GRABS MY ATTENTION: There’s more, most of it fascinating to the
self-absorbed man. Apparently I’m also gifted
for strength (which means I’ll get stronger
I’M ‘HIGHLY GIFTED’ quicker in response to resistance training
compared to the average guy) and V02 max.
FOR PERFORMANCE
On the other hand, I’m merely normal in my
ability to attain low body-fat levels, to build
muscle and to torch lard through exercise.
DURABILITY And I’m rubbish when it comes to packing
collagen, a protein relevant to flexibility and
MUSCLE +
FITNESS
the capacity to avoid mangling a hamstring
every time you run for a bus.
Nutritionally, I’m apparently at increased
risk for deficiency in omega 3 fatty acids,
folate and selenium, and for developing a
muffin top from devouring excessive carbs.
On the flip side, my body deals efficiently with
protein and unsaturated fat – and I should
tuck into both.
There’s a separate document that tells you
how to apply the findings to your training. In
my case, it advocates relatively high rep
counts and prolonged periods of time under
tension (45-60 seconds per set). For cardio, it
says I’ll get better results from HIIT than from
something gentler, like jogging.
THE VERDICT
Is genetic profiling worth the cost? Good
question. The answer is . . . probably.
You should know this, though: in 2015 the
British Journal of Sports Medicine published a
statement on the emerging field by a panel of
experts. The signees claimed a consensus
among geneticists that these tests, “based on
current knowledge, have no role to play in
talent ID or the individual prescription of
training to maximise performance”. They also
said current levels of knowledge were being
misrepresented for commercial purposes.
To be fair, the Muscle Genetica report uses
language more UN diplomat than shock jock.
It describes the “potential influence” of genes
on athletic performance while acknowledging
that a host of factors, known and unknown,
contributes to performance.
All of which tells you to treat the findings as
a darn good read and certainly as a guide but
not as a bible of hard and immutable facts.
In my case, a lot of the results ring true.
Endurance is definitely my strength and I do
have the suppleness of an ironing board.
Analysis of something called the COMT
variant accurately identifies me as a “worrier”
(a cautious, anxiety-prone over-thinker) as
opposed to a “warrior” or a mix of both.
Arnold tells me the info he obtained on
himself from genetic testing allowed him, as a
bodybuilder, to achieve better results with
less effort and a lower risk of injury. And
speaking as a fitness coach, he says the data
he obtained on clients allowed him to extract
“that last five per cent out of my elite athletes”.
Because those clients think they’re training in
a way that’s perfect for them, they fire up,
Arnold says. They also stick with the program.
So again, is genetic profiling worthwhile?
Maybe that’s the wrong question. A better one
might be: do you believe it’s worthwhile?
Because if it makes you that little bit keener to
work out, if it drives you to find an extra rep or
two every set rather than fold when it hurts,
then you’re going to get sleeve-stretching
returns on your investment.
MAY 2018 47
 01
THE PECKING
THE HEALTH SNOB’S GUIDE TO… ORDER

CHICKEN
Chicken is the ubiquitous muscle
food. But whether clipped into your
Tupperware or served cheekily at
Nando’s, it can quickly become,
well, a bit boring. We’re here to free
To rescue this nutritional powerhouse from you from the monotony. With the
help of star chef Romain Bourrillon,
bland meal-prep purgatory, teach the old let us reignite your relationship with
bird some new and nutritious tricks the feathered superfood to make it
an altogether tastier but no-less-
powerful proposition. We’re cock-
a-hoop about it.

02
A BRE AST
This cut is a staple in the
gym-goer’s fridge for very
good reason. Each 100g
portion packs around 23g of
protein, similar to that of your
standard shake – only
without that sickly, chalky
strawberry aftertaste.
B WING
Don’t get into a flap,
research published in
Molecular Metabolism
found the amino acids in
moreish wing meat target a
group of brain cells that help
you feel fuller more quickly.
A smart choice in our book.
HAVE A BUTCHER’S
To prep your bird for a week’s worth of lunches, start with a
Victorinox sharpening steel ($64, kitchenwarehouse.com.
au) to give your Wüsthof boning knife ($126.95, everten.com.
au) a professional edge. Now reach for a chopping board
that’s heavy enough not to slide around as you carve – one
that comes with a spike ring will help with that, too – and turn
the chicken on its side. Bend each leg back until the
thighbone pops out and cut to detach them completely.
Next, pull each wing away, cutting through the joints to
remove them. Swap to poultry shears ($70,
petersofkensington.com.au), upend the bird and cut through
the rib cage and shoulder joints to separate the breast from
the back. Place the breast skin-side down, chop through the
centre bone and separate it into two pieces.
To divide the legs, cut between the
joints along the white fat line and
separate the thigh from the
drumstick. That’s seven
portions from one chicken,
all in just five minutes.

C TTHIGH
A
Although more energy
dense, the high
d
monounsaturated fat content
m
ffound in thighs has a positive
e
efect on your cardiovascular
e
disease and stroke risk, sayss
d
rresearch in Circulation.
re

D DRUMSTICK
The darker leg meat is richer
in B vitamins, chiefly B3, or
niacin, which promotes
genomic stability and regular
cell division, making tumour
growth less likely. It clips
your cancer risk, basically,
says a Nutrition and
Cancer study.

48 MAY 2018
 ITIO

03
START FROM
SCRATCH
The Colonel can keep his 11
herbs and spices. Here,
Bourrillon gives you four
simple and tasty recipes that
are plump full of health and
fitness benefits, with a free
range of fresh flavours. Forget
finger lickin’ good – these are
‘lick your plate clean and get
down the gym’ good.

a) Re-Feed Slow Chicken And Carrot b) Featherweight Asian Wings

SERVES 2 METHOD SERVES 4 METHOD

• Chicken breasts, 2 Marinate the breasts, cover and • Chicken wings, 1kg Whisk together the olive oil,
FOR THE MARINADE: leave for an hour. Cook them at • Olive oil, 140ml rice vinegar, soy sauce, salt,
• Garlic cloves, 2, 90°C for 90 minutes, then • Rice vinegar, 140ml sesame oil and agave syrup in
chopped remove and rest them for 20, • Soy sauce, 3½tsp a bowl and then add the wings
• Olive oil, 100ml before grilling for an extra 15 to • Salt, 1tsp and refrigerate for 30 minutes.
• Lemon zest, 5g crisp the skin. Bolster your • Toasted sesame oil, Heat vegetable oil in a pan to
• Salt & Pepper, pinch immune system by roasting the 1tsp 180°C, combine potato starch
FOR THE PUREE: carrots for 20 minutes at 230°C, • Agave syrup, 1tsp with flour and coat wings. Fry
• Carrots, 8 blitzing with the cumin and butter • Vegetable oil, 1L for seven minutes, drain on a
• Butter, 2tbsp in a food processor. Spoon on, • Potato starch, 40g rack for three minutes and then
• Ground cumin, tsp placing the breasts on top. • Quick-mixing flour, 40g serve with a dab of Sriracha.

JUMPING
THROUGH COOPS
Use Bourrillon’s top tips
for the best bird buys

THE OLD BIRD

Ask your butcher for
WORDS: TED LANE; PHOTOGRAPHY: LOUISA PARRY; FOOD STYLIST: TAMARA VOS

healthy, well-grown chook.

It should weigh around
1.2kg and be between 56
and 81 days old.

SPORTS MODEL
You’re looking for an
athlete. The tastier meat
comes from strong
chickens that are in good
shape. Check for irm meat
and long legs.
FARM FRESH
Free range is good, but for
the tastiest chicken, go
organic. Flock size is
limited to 1000 and birds
will spend a third of their
lives outside.
c) Mediterranean Chicken Thigh Salad d) Chicken And Mushroom Pasta
SERVES 4 SERVES 4 METHOD
METHOD
• Chicken thighs, 8 Cook the carrots and onion in a • Chicken drumsticks, 8 In a small pan, boil up the stock
• Carrots, 2, diced pan with oil for three minutes. • Chicken stock, 1½L and remove it from the hob. Add
• An onion, diced Mix in the garlic, water and • Dried morel the anti-inflammatory morels,
• Garlic cloves, 5 olives, high in BP-lowering mushrooms 45g leave to sit for 30 minutes and
• Water, 150ml oleic acid, then add chicken • Cornstarch, 2tsp then whisk in the cornstarch. In a
• Green olives, 500g, and cook on a low heat for 45 • Butter, 2tsp separate pan, cook the
pitted minutes. In the meantime, boil • An onion, diced drumsticks for four minutes in
up the quinoa, combining it • Garlic cloves, 2, sliced butter with the onions and garlic.
FOR THE SALAD: with the salad and dressing • Whisky, 70ml Add the stock, whisky, cream and
• Quinoa, 170g with oil, balsamic vinegar and • Single cream, 140ml mustard and simmer for an hour,
• A red capsicum, sliced crumbled feta cheese. Plate up • Dijon mustard, 2tsp turning the chicken over in the last
• Cucumber, ½, sliced with the thighs and extra olives • Tagliatelle, 250g 15 minutes. Cook the pasta, toss
• Tomatoes, 150g, halved for a taste of the Med. in the sauce and gobble.

MAY 2018 49
HOW TOP DOCS 3
POP LOW-DOSE
ASPIRIN
Aspirin does more than
soothe aches and stifle

AVOID CANCER heart attacks; it curbs colon

inflammation. Cancer specialist Dr
Daniel Rosenberg tells everyone
he knows to take 81 milligrams a
We asked doctors and researchers: how do you dodge day. Ask your doctor first, because
one of Australia’s top killers? One answer is obvious: some people run the risk of
excessive bleeding. “If your doctor
don’t smoke. Here are 10 more approves, you should do it,” he
says. In a study review published
in Annals of Internal Medicine,
people who took 75-1,200
milligrams of aspirin daily for at
least a year reduced their risk of
dying of colorectal cancer by 33
per cent over 20 years.

4. Pitch Plastic
Urologist Dr June
Chan packs her
lunch – but not
in plastic, which
may contain
MIST YOUR MUG WRAP IT UP
1 Your skin wins your body’s
prize for “Most Likely To
Get Cancer”. Every
2 A diet rich in vegetables,
fibre and omega-3 fats
can curb inflammation and
breakfast wrap”. He heats ¼ cup
of frozen spinach in a pan and
mixes it with an egg and 200
cancer-promoting
chemicals. She
packs salad (kale,
morning, dermatologist Dr help fight cancer. Dr Philippe milliliters (nearly a cup) of egg feta, pumpkin
Joseph Sobanko uses generic Spiess, a genitourinary oncologist, white. The cooked mixture then
broad-spectrum SPF 30 eats what he calls a “power egg goes into a whole wheat wrap seeds, raisins) in
sunscreen with either zinc or with a pinch of cheese, a third of a mason jar. For
titanium dioxide. He shuts his an avocado and a tablespoon of more substantial
eyes and applies an even coat on hot sauce. To ensure good sleep
his face after he brushes his teeth at night – when cell repair occurs
grub, go with the
and combs his hair. We like Little – he takes a melatonin Ever Eco Stainless-
Urchin Natural Sunscreen SPF 30 supplement 30 minutes before steel Bento Snack
($24.95, littleurchin.com.au). lights out. Nature Made gummies box ($22.95,
go down easy.
shopnaturally.com.
au). Fork, please.

50 MAY 2018

5. Sweat for 75 to 150 Minutes
Oncologist Dr Keith McCrae
works long hours but fits in
exercise six days a week. He loves
road biking – 40-50km
most weekdays, more
on weekends. A study in
JAMA Internal Medicine
found that people
who did 1.25 hours of
vigorous or 2.5 hours
of moderate activity
a week had a 31 per
cent lower risk of
dying of cancer than
those who didn’t
work out. Exercise
helps tame
inflammation,
possibly reducing
cancer risk.
TAKE A SKIN
6 SUPPLEMENT
Anthony Rossi, a
dermatologist, takes
nicotinamide each morning with
water and food. Nicotinamide is a
form of vitamin B3 that may
reduce the formation of certain
skin cancers, possibly by blunting
the cell damage induced by UV
rays. (But taking it doesn’t exempt
you from using sunscreen.)
Always check with your doctor
before starting a new supplement,
of course.
HEALTH
ORDER THE FISH CALM THE
8 UCLA urologist
Christopher Saigal eats
fish but not meat. A typical
9 HELL DOWN!
Chronic stress can
feed cancer. Here’s
dinner is a salmon fillet with brown your 15-minute prescription
rice and vegetables. Try it twice a from urologist Dr Nelson Bennett:
week. “I tell patients that ‘heart sit with the door closed, phone
healthy’ foods have been silenced. Inhale deeply through
associated with a lower risk of your nose and exhale from your
developing prostate cancer and a mouth 10 times. Close your eyes
lower risk of progression of and notice the sounds around you
prostate cancer after diagnosis.” – even the hum of fluorescent
Plus, a UK study review linked red lights. Then bring your thoughts to
and processed meats with your breaths. Don’t worry if your
colorectal cancer. mind wanders. It took Bennett
about 15 sessions to get
comfortable. “The more I
practised it, the easier it got,”
he says. You’ll get positive
reinforcement: less stress
BOLT DOWN with deadlines and better
7 SOME NUTS
When Dr Matthew
Yurgelun, a medical
focus on demand.
oncologist, needs a snack, he eats
almonds or pistachios. “It’s a great
way to quell hunger and keep me
from snacking on fatty or sugary 10. Start the Day Green
foods that can contribute to weight
gain and obesity-related diseases,
Green tea is packed
such as cancer,” he says. A with antioxidants.
National Institutes of Health study Dr Alan Wan, a
even showed that smokers who medical oncologist,
snacked on nuts reduced their risk
of lung cancer, possibly because has a cup each
nuts curb oxidative stress morning. In a 2016
associated with smoking. Eat study, Mao Feng green
20-24 nuts a day.
tea ($14.50 for 50g,
teadrop.com.au) had
one of the highest
antioxidant levels
per brew.
MAY 2018 51
 MUSCLE +

FITNESS

A time out
is the key to

Hit Snooze for

fast gains.

Bigger Muscle
Go light on work and heavy on rest for a new,
relaxed approach to adding extra bulk and
getting the most from your minutes of

FORGET WHAT YOU know about reps and

rest. The ‘12 reps punctuated by a minute’s
rest’ protocol, long relied upon by bulking
bros, is now as outdated as their snapbacks.
New research flexing its scientific muscle
suggests that you need to lift lighter and rest
longer to really pack on size.
Observing a test group who performed
upper-body isolation moves, sports
scientists found that a generous helping of
five-minute rest periods produced the
greatest overall rep output in those lifting
weights at 50 per cent of their 1RM. The
study, published in the Journal of Human
Kinetics, found that a recovery time of 60
seconds – or even up to three minutes –
wasn’t enough to fully recharge.
But that doesn’t mean restful sessions
need to overrun. Longer rests will allow you
to lift effectively in the 20-25 rep range,
fitting in the same volume of work into fewer
sets. Essentially, a scientific rejig of your
current workout will see you rest more and
yet build a better body.
Extended rest periods are not an excuse
to exercise your thumbs on Instagram,
however. Offset your pursuit of ‘the pump’
by spending the intervening five minutes
working on your mobility with our muscle-
loosening exercises (below). Match the
move to your lift to make the most of your
newly found free minutes in the gym.

REST PRACTICE
DROP THE WEIGHT AND MOVE INTO A LOOSENING EXERCISE DESIGNED TO UNLOCK LIFTING POTENTIAL

BENCH PRESS > T-ROTATION DEADLIFT > DYNAMIC CHILD POSE BACK SQUAT > PLANK STEP-UPS
From a push-up position, reach up and rotate towards On all fours, move your glutes to your heels while From a high plank, step your right foot up to land just
the ceiling with your right hand, making a T-shape with keeping your hands and knees in place, and your head outside your right hand. Sit into the stretch to boost
your body to really test your core. down to avoid straining your neck. your hip mobility. Now try the other side.

52 MAY 2018
 Fix It Faster
With Food
We asked nutrition
experts how to fight back
when life goes whack
BY K ATIE MORRELL
ILLUSTR ATION BY GUY SHIELD

At 88, Dr Bruce Ames knows a thing or

two about the ingredients of a long life.
Arguably the most proliic nutrition expert
alive, he’s a senior scientist at a major
hospital and has authored more than 550
academic papers. He’s sipping espresso
in his oice as he summarises decades of
research. “Human beings need about 30
vitamins and minerals in their diet,” he
says. “Most of us are starving for some
vitamins and minerals due to poor diet,
and aging prematurely as a result.” But
it’s hard to eat healthfully in the modern
world. Here’s what the nutrition pros do.

THE CHALLENGE YOUR KIDS’ SPORTS AND

EXTRACURRICULAR ACTIVITIES RUN YOUR LIFE.
THE FIX THE EXPERT
Burrito bowls Jennifer Brunelli, a sports dietitian
and owner of Sports RDpro

“I have two kids under three and work

two jobs. I had to learn quickly to rely on
‘convenience’ meals. These are built on
complex carbs, vegetables, lean meats
and healthy fats. When I have downtime
on weekends, I’ll prep everything and
then put it into bags for the week. In three
minutes I can make a Tex-Mex meal,
except it’s cheaper and healthier.”

Brunelli Burrito Bowl

1 Tbsp olive oil 1 handful sliced
2 garlic cloves, and seasoned
chopped precooked lean
meat (wild salmon,
2 handfuls chopped
grilled chicken)
vegetables, such
as onions, 1 bag microwave-
capsicum and/or able brown rice
squash 1 Tbsp guacamole

In a big pan on medium high, heat the oil, garlic

and vegetables. Cook until the vegetables are
tender, 3 minutes or so. Add the meat and heat
through. Nuke the rice, scoop it into bowls and
top with the vegetables and guac.
Feeds 2

54 MAY 2018
 NUTRITION

THE CHALLENGE AN INJURY PUTS YOU ON

THE BENCH (OR COUCH).
I KNEW THAT PROPER NUTRITION WOULD HELP FIGHT
THE OVERLOAD OF INFLAMMATION THAT HAPPENS AS
THE FIX THE EXPERT
An anti- Brian St. Pierre, dietitian and
inflammatory director of performance nutrition at

A BYPRODUCT OF THE HEALING PROCESS

diet Precision Nutrition
“I broke my ankle playing rugby a
few years back, and I knew that proper
nutrition would help fight the overload
of inflammation that happens as a
byproduct of the healing process. Eating
a lot of high-fat, high-carb foods while
resting after an injury can slow recovery by
creating more inflammation. So I focused THE CHALLENGE YOU TRAVEL FOR WORK THE CHALLENGE YOU’RE TRAINING HARDER
on anti-inflammatory fats like nuts and AND DON’T HAVE ACCESS TO HEALTHY FOODS. BUT CAN’T STOMACH FITNESS FUEL.
avocado, along with nutrient-rich produce
like pineapple. I also ate 6-8 palm-size THE FIX THE EXPERT THE FIX THE EXPERT
portions of protein (like salmon) every day Oatmeal and Jim White, dietitian and founder, Two cups Dr Douglas Paddon-Jones
protein powder Jim White Fitness & Nutrition apple sauce
to fill up and prevent overeating. From
one week after the injury, I doubled my
multivitamin and fish oil intake and took “I travel several times a month, but I “A few years ago a friend and I were
curcumin and vitamin D. Yes, I cleared all skip the free breakfast buffets with their training for an Ironman. The coach and
this with my doctor.” empty carbs. I’ll bring some quick-cooking the dietitian we were working with both
oatmeal and protein powder packets. I use recommended apple sauce to fuel up before
St. Pierre’s Super Recovery Shake hot water from the coffeemaker and stir in early morning workouts. So I started eating
240 ml milk 1 handful frozen the protein powder for a breakfast of slow- a cup or two of the stuff, cold, and realised
2 scoops whey blueberries digesting, fibre-filled carbs and stomach- it was pure gold. It has a refreshing, clean
protein powder 1 thumb-size filling protein. I also usually carry tuna taste. It isn’t heavy and doesn’t cause a big
2 fistfuls baby portion chia seeds packets, microwaveable brown rice cups, spike in blood sugar. I buy it by the giant jar
spinach 1 thumb-size portion beef jerky and protein bars. Those are my now. Before every workout, it’s coffee and
1 handful pineapple shredded coconut snacks during conference sessions.” applesauce.”

MAY 2018 55
MH
Life
FIND YOUR TOP GEAR

56 MAY 2018
 Tommy Hilfiger zipper sweater, $199
Paul Smith jeans, $216
Tommy Hilfiger sneakers, $150
Ray-Ban sunglasses, $240
Bally bag, $895
Edox watch, $900

THE FAST LANE

MODEL: DOMINIC CARISCH @ KULT MODELS

Take off the handbrake and rev up your autumn

wardrobe with inspiration from the track
VIRGINIA VAN HEYTHUYSEN
S T Y L ING BY
DAMIAN BENNETT
P HO T OGR A P H Y BY
GROOMING BY KIMBERLEY FORBES

MAY 2018 57
Style
LEFT
Tommy Hilfiger jacket, $450
and T shirt, $69.95
Rolla’s pants, $129.95
G-Star shoes, $300
Carrera sunglasses, $300
Alpina chronograph, $1675

BOTTOM LEFT
Tommy Hilfiger sweater, $220;
polo, $110 and jeans, $199
Paul Smith baseball cap, $71
Tag Heuer watch, $7050

BOTTOM RIGHT
Tommy Hilfiger polo, $120
and sweatpants, $199
Jack & Jones tee, $24
Bally sneakers, $495
Omega chronograph, $6375

58 MAY 2018
Tommy Hilfiger cap, $59.95;
sweater, $160 and
cargo pants, $220
Persol sunglasses, $350
Tag Heuer watch, $1350

MAY 2018 59
Style

60 MAY 2018
 LEFT Tommy Hilfiger anorak,
$350 and polo shirt, $120
Paul Smith trousers, $262
Scarf, stylist’s own
Tag Heuer watch, $1350

RIGHT G Star jacket, $280

Neuw roll neck, $139.95
Paul Smith track pants, $262
Tommy Hilfiger sneakers, $180
Herschel bag, $119.95

MAY 2018 61
Watches
BEAR NECESSITIES
Bamboozle your wrist with a “panda dial” timepiece
P H OTOG R A P H Y BY PHILIP LE MASURIER

Pandas are known as the world’s most

globally diplomatic animals due to being
simultaneously black, white and Asian.
The “panda dial” watch holds a similarly
broad appeal.
Traditionally, the name refers to a white
watch face with black chronograph sub
dials. Conversely, a reverse panda dial
features a dark face and light sub dials.
Beyond the eye-catching looks, the
contrast dial offers a practical edge by
delivering heightened legibility. 01
Popular in the 1960s, panda dials are
once again in the spotlight following the
sale at auction last year of Paul Newman’s
1968 Rolex Daytona. His vintage panda
eventually went for a record-breaking
$US17.75 million, making it the most 04
expensive wristwatch ever sold.
Pandemonium indeed.

03

06

02

05
1/ OMEGA Speedmaster Racing Co-axial Chronograph $5650
2/ Raymond Weil Freelancer Chronograph $4999
3/ Rado Diamaster $4000
4/ Alpina Startimer Pilot $1675
5/ Girard Perregaux Laureato Chronograph $20,550
6/ TAG Heuer Autavia Calibre Heuer 02 $6850

62 MAY 2018
Over 1,500 exercises,
workouts and training plans
Ideal for any fitness level
Download now for free!

Your Reliable Training Partner.

The Men’s Health Personal Trainer App.
Search for Men’s Health Fitness Trainer in your favourite app store
Yellow brick road
to riches: let the
wizard of wealth
make your money
dreams come true.

64 MAY 2018
 MH BOSS
Build Your Empire
Mark Bouris shares his hard-won strategies on how to
be your own boss and turbocharge your business
By Luke Benedictus Photography by Isamu Sawa
IT’S PAYBACK TIME for Mark Bouris. Ever since
selling his company, Wizard Home Loans, for
$500 million back in 2004, the Sydney business
guru has established himself as Australia’s face of
entrepreneurial success. Yet for all his big wins in
the property and finance sectors, Bouris admits
he couldn’t have done it alone.
“When I was starting my businesses, people
taught me and showed me things and they
helped me along,” he says. “What I’m doing
now is returning the favour back to Australian
small businesses.”
That’s the motivation behind The Mentor. In the
new Channel 7 series, Bouris is parachuted into
struggling businesses to offer strategic guidance
on how to transform their fortunes. “We’re not
talking about fancy businesses, we’re talking
about hairdressers, pizza shops, lawnmower
fixers, florists,” he explains. “They’ve all got a
different problem and they’re all seeking help.”
Filming the show highlighted key principles that
can help any business to get ahead. Use the
mentor’s strategies to set yourself up for success.
WRITE YOUR OWN RULE BOOK
Lack of structure. Bouris reckons that’s the single
most common problem holding back businesses
on The Mentor. “A lot of these people weren’t
tracking themselves to a forecast so they didn’t
know if they were making any money,”
he says.
It doesn’t matter how good your product or
service is – any business will splutter without
sound structural scaffolding to support it. Basic
non-negotiables include a solid accounts system,
a firm business plan and detailed forecasts to
chart your progress.
But for a small business, Bouris also advocates
building systems on a smaller scale too. After your
next sales attempt, for example, critically assess
SUCCESS WITHOUT STRESS
the experience. Did your introductory salvo strike
the right tone? What type of language elicited a
positive response? Could you have closed the
deal more effectively?
Write all that down, both good and bad, Bouris
suggests. By doing so, you’ll form the bones of an
operations manual for your business. Not only can
you learn from this, eventually it can form a best-
practice guide to train your staff on anything from
customer service to social media.
“Manualising things allows you to build
structure into your business as opposed to just
working on instinct all the time and flip-flopping
all over the place.”
CREATE MORE TIME
There are no shortcuts to running your own
business. Long hours and hard work are part of
the deal. On The Mentor, Bouris regularly
witnessed the toll this took on the personal lives
of the owners.
“The secret to work/life balance is to make
more time for yourself,” he says. “But how do you
do that when there are limited hours in a day?”
Bouris’ strategy is to simplify your life by paring
back superfluous decisions. Every day for the last
28 years, he’s started each day by going to the
same café and ordering the same breakfast. For
work, Bouris has a uniform on rotation: 10
identical white shirts, suits in two colours - navy
and charcoal - and block-coloured ties to match
each. He goes to bed and rises at the same time
every day and hits the gym four times a week.
This process of regulation, he explains, pares
his life down to essentials to create extra time and
free up his mental bandwidth.
“If you’re going to get frazzled, get frazzled in
the office when working on your business, not
when you’re trying to work out what you’re going
to wear in the morning,” he says. “Regularity >
MAY 2018 65
 START OFF BY DEVELOPING YOUR
gives me structure and discipline, eliminating
the need to carry all these unnecessary
things on my shoulders.”

PREPARE TO PIVOT
Change is often confronting and scary. But
many of the problems that Bouris witnessed
on The Mentor stemmed from a misguided
BUSINESS AT NIGHTS AND WEEKENDS
insistence on sticking to an outdated formula.
“Some of the businesses I’ve seen are in
trouble because they don’t want to change,”
he says. “They’ve run their business the same
way for 40 years. But that’s irrelevant when it
comes to how you should run your business
in the future.”
Right now, when so many industries are
undergoing seismic change, that’s more true
than ever before. Whatever your line of work,
look ahead and plot accordingly. Bouris
insists that it’s vital to stay informed of what
the cutting-edge practitioners in your
industry are doing both locally and overseas.
Similarly, stay abreast of emerging trends
and how the expectations of the marketplace
are changing.
“You’ve got to be prepared,” Bouris says.
“Don’t let changes take advantage of you.
You’ve got to take advantage of the changes.”

TIME YOUR RUN

You’ve had your light-bulb moment. You’re
now armed with a game-changing idea that’ll
enable you to tell your boss to stick it and then
make you ludicrously rich. Yet before you
launch yourself into your new business to
become an all-conquering tycoon, Bouris
offers a cautionary word of advice.
“Don’t leave your job. Start your business
after work,” he says. “You’ve got to be aware
of the statistics. The Elon Musks and the Mark
Zuckerbergs - they’re one in 10 million. So the
odds are against you from the start. That’s
fine - still back yourself. But what those odds
tell you is that in your risk-management
process, try to avoid giving away your day job
because you’ll need that cash flow.”
Start off by developing your business at
nights and weekends, he urges. Tiring? Sure.
But this could be life-changing. Or work out a
part-time arrangement with your employer
that’ll give you a couple of free days to
concentrate on your side project.
Your job doesn’t just provide a regular
income stream either, says Bouris. Keep your
eyes open and it’ll give you the chance to
upskill yourself with vital knowhow that you
o t h or n

eals ialis w

can later apply to your own business while

C a t a G ne y

ce d pec y la
ing
ic m k-b
er

ake iza anc ia’s

getting paid.
nan y, s dne
ish - l t o S y d
hol r ee

nd t ar t W d f i n t r al

s
on t r d H ial
ig b e
ank
d f i f f sk t S y

Immerse yourself in the internal mechanics

n Ir bo w as s

it y

h e b om
ns a o s t a t e A us
t h W e Un o f
ales i v er s

t ur e B a r s a
nd a nch g cl

of how your business runs on a daily basis.

S ou t t h er s

L o a s t e m t e r e g u l ag e o f
t r uc on & yea
er a f P u r k in

e w c e a as t

Familiarise yourself with everything from the

fa t h bur b o t he w o

in s Sim se v en
INE

o f N m m er t e s a M

s y l y d v an t

management processes to distribution. Stay

n e w e s ad

alert, ask questions and extract the lessons

f ir m e n d s
EL

su r n in

C o mple

Tak

you can apply to your own operation.

Sp
Bo
TIM

Co

“Observe, observe, observe and draw as

much out of that place as you can.”
1956 1978 1980s 1996
66 MAY 2018
 MHBOSS
LIFE’S A PITC H
A few years back, Bouris took
part in a project called
UberPITCH. Ten thousand people
applied for the chance to catch
an Uber with Bouris and wow him
with their business idea. Bouris
heard 57 pitches in 24 hours.
Very few of them were any good.
“People don’t actually know how
to pitch,” he says. Here’s your
guide to pitching like a pro.

S TE P 1
C L A R IF Y Y O U R G O A L
“You’ve got to know what it is
you’re pitching for,” Bouris
says. Are you chasing financial
investment, building an
awareness program or seeking
to market your product? You need
total clarity on objective.
“And don’t forget to ask for
that,” says Bouris. “You’ve
got to close with whatever it
is you want.”

S TE P 2
N A IL Y O U R S T R U C T U R E
During UberPITCH, punters had
seven minutes to sell their
idea. With any pitch, that
should be the maximum length -
shorter is better, Bouris says.
Bookend your pitch with a strong
intro and conclusion, then
divide the remaining time into
five sections. Dedicate these to
the five most important pieces
of info that you need to
disclose. Bullet-point each of
these in your notes with a
single word.

S TE P 3
G O W I T H T H E FL O W
“The best pitches are
conversations,” Bouris says.
“There’s nothing more boring
than something that’s been rote-
learned.” Keep the delivery
relaxed and the tone light.
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Commonwealth Games on 7.
2004 2005 2007 2011 2015 2018
MAY 2018 67
Grooming

FRESH TALENT
Evict the paper clips and Post-Its from your
desk-side drawer and convert it into a
grooming arsenal. The benefits are more
than just cosmetic: these products can lift
both your mood and prospects
WO RDS BY MATT HAMBLY A D D I T I O N A L WO R DS BY KATE NIVEN

01 //
GAME FACE
Stressful days at work combined with
overzealous air conditioning can cause your skin
to become shiny. Applying moisturiser to oily skin
might seem counterproductive, but if you make
sure to wash your face first, “a product like this
can actually help absorb oil and mattify the skin 01
throughout the day,” says Clinique state
education manager Kerry Stenzler.

Clinique For Men Oil Control Mattifying

Moisturiser, $42, clinique.com.au

02 //
UPPER HAND
Those who lift regularly at
lunch, or simply have the
hands of a tradie, will know
there’s a fine line between
keeping paws moisturised
and ending up with a
slippery handshake. That’s
why a non-greasy formula
is an absolute must.
Charles + Lee’s Hand 02
Cream is a rich-yet-fast
absorbing lotion that
provides instant hydration
without the clammy
residue. It’s a deal we’re
happy to shake on.

Charles + Lee Hand

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 03

04

03 //
ERASE FATIGUE
Don’t kid yourself that no one knows you had
a late one. A recent study published in the
UK’s Royal Society Open Science showed
that looking tired could not only affect your
professional and social life but make people
assume you’re in poor health. Not only will this
sheer tint subtly even out your skin tone and
protect it from UV damage, but it’ll also mask
the telltale effects of a big night.
04 //
CLEAN ENERGY
Daily espressos might put
Dermalogica Ultra Sensitive Tint SPF 30, the jump leads on your
$61.50, dermalogica.com.au morning and speed up
menial tasks, but serious
coffee breath is no good
for office cohesion. So try
switching your rocket fuel
05 //
THE ACID TEST
06 //
GREEN RECRUIT
of choice: research from
the US National Center for
There’s more to a Avocado may be a breakfast Biotechnology Information
fragrance than smelling staple, but according to found green tea is more
like a duty-free Kiehl’s regional educator, effective at combating bad
concession. Some scents Lindsay Carney, it could also breath than chewing gum.
can make you work more hold the key to an afternoon
efficiently, too. In fact, pick-me-up. “Known to be Pukka Supreme Matcha
citrus oils have been the most moisturising of any Green Tea, $7.95,
proven to boost both fruit oil and rich in essential
concentration levels and fatty acids, antioxidants and
mood. A quick, post-lunch amino acid proteins,
spritz of this zingy and avocado is a natural skin
uplifting cologne makes saviour.” This eye cream will
perfect scents. provide avocado’s benefits
– glowing, youthful skin –
Jo Malone London Lime, without needing to plaster 06
Basil & Mandarin your face with the stuff.
Cologne, $98 for 30ml,
05 jomalone.com.au Kiehl’s Creamy Under Eye
Avocado Treatment, $44,
kiehls.com.au

MAY 2018 69
TOMMY HILFIGER SYDNEY
TOMMY HILFIGER MELBOURNE
TOMMY HILFIGER GOLD COAST
TOMMY HILFIGER ADELAIDE
SELECT MYER STORES
TOMMY.COM
 MEN’S HEALTH X TOMMY HILFIGER

WHAT DRIVES YOU?

In this special guest-edited section,
Tommy Hilfiger’s new ambassador,
F1 superstar Lewis Hamilton, reveals
the influences that have ignited
his champion mentality and made
him the man he is today >

MAY 2018 71
 MICHAEL JACKSON
MUSIC
THINGS GOT A LITTLE MESSY there at
the end. Between the $1m-a-month
live-in doctor, the prescription drug
Michael Jackson was injections, the divorces and the, ah, you
know . . . the court stuff, Michael
the greatest for me. Jackson’s music started to seem like a
He had an incredible secondary act.
But now, nearly a decade after his
journey, voice and talent. death, is it any easier to seperate the
Thriller is my favourite music from the man?
album - it’s timeless” Thriller, after all, remains the
– LH best-selling album of all time, moving
over 60 million certified copies, as well
as one of the most honoured, collecting a
historic eight Grammys. It’s 13-minute
video was trailblazing. Jackson
reimagined the art form. He made MTV
MTV and after his death the video was
inducted into the National Film Registry.
How many other pop artists have
received that particular honour? Let’s
see . . . none.
“He had more raw talent as a
performer than any of his peers,” read
a piece published in The Atlantic a year
later. “But the King of Pop reigns as the
72 MAY 2018
century’s signature artist not just
because of his exceptional talent, but
because he was able to package that
talent in a whole new way. In both form
and content, Jackson simply did what no
one had done before.”
And when that esteemed cultural
monitor said ‘signature artist’ it wasn’t
just talking performing artists. His
contribution outranked that of any other
actor, author, visual artist, whatever,
working at the time.
Jackson will always be a complicated
figure. A severely messed-up childhood
doesn’t absolve the adult who survived
it. And maybe the contribution of an
artist can’t ever be judged separate to a
personal life so gravely problematic.
But for a second, when you’re busting
out your moonwalk at a wedding, when
Man in the Mirror’s litte-big-tiny-huge
crescendo has you feeling your feelings,
or when you’re doing the arm bit of
Thriller for shit-all reason except that it’s
cool, it feels like it can. Ow! Shamone.
– Meg Mason

MUAY THAI
FITNESS
I’m really into Muay
Thai boxing. It’s a full-body
workout that makes me feel
like a gladiator”
– LH
IF BOXING, as popularly proclaimed, is
the sweet science, then Muay Thai is a
pungent form of applied physics. Few
fighting styles are as ferocious in tempo or
as physically exacting as the Thai
discipline, also known as the art of eight
limbs – fists, elbows, knees and shins.
Originating in the 18th century, the
sport’s popularity has surged with the rise
of MMA. Now embraced by both elite
sportsmen searching for an edge and office
STYLE
Pharrell doesn’ conform
to expectations and will
rock-up to a black-tie event
in the boldest outit.
He owns it and n one can
do anythingg about it”
– LH
A LEATHER MOTO JACKET, flannel
shirt, Docs and torn jeans is not,
sartorially speaking, a risky decision.
Unless it’s to make an appearance at the
annual Costume Institute Gala, the
Oscars of the fashion industry. In which
ILLUSTRATIONS: SONNY RAMIREZ/ILLUSTRATION ROOM
case, opting out of black tie takes
next-level confidence.
Pharrell Williams has it.
Somewhere in the red-carpet section
of his wardrobe is a US$67,000
patchwork coat from Celine’s
womenswear collection, velvet and
camo-print tuxedos, Hermes Birkin
bags, several fur hoodies, and The
Hat. Mixed with the high-street
pieces he collaborated on with
Uniqlo, the denim edit he
designed for G-Star Raw, and
his Pharrell x Adidas kicks,
style-wise it’s a broad church.
But then, you don’t make fashion
workers escaping their comfort zones, it’s
a discipline that asks questions of both
body and mind.
At its best, the blizzard of moving body
parts combines sublime efficiency with
brutal results. At the same time, it imposes
unparalleled physical demands, says
Pongsakorn Srithep, a triple-belt Thai world
champion, currently teaching at 8 Limbs
gym in Bondi. “The variety of training
makes it very punishing,” says Srithep.
“You need high-intensity cardio, endurance
and strength.”
Practice is ritualistic, akin to sharpening a
knife against stone, in prep for bouts that
swing between furious exchanges of kicks
and punches to tight, sinew-eating clinches.
The precision and wits required to throw
and evade blows in the fray call on the fighter
to subvert ego and pride in order to elevate
focus to a higher plane. “There’s a lot of
strategy – it’s physical chess,” says Srithep.
MEN’S HEALTH X TOMMY HILFIGER
PULL NO PUNCHES
Condition yourself for the ring
• Skipping x 15 mins
• Shadow boxing x 5 mins
• Skip knees (striking bag with
knees) x 150 on each leg
• Round kicks x 50 each leg
• Chin-ups x 50
• Sit-ups x 200
• Freestyle on heavy bag
5 x 3min rounds
Like all martial arts, to practise Muay
Thai is to confront your fears. “To get in the
ring with someone is daunting,” says
Srithep. “Not everyone can handle it.”
Ultimately, the discipline demands
sacrifice. One repaid in the character-
defining traits: humility and self-respect.
– Ben Jhoty
icon status by following the rules.
And apparel isn’t even the man’s day
job. At 45, Williams is a ten-time Grammy
winning super-producer, turning out hit
after hit for artists as diverse as T.I, Justin
Beiber and Kylie Minogue. Turn on any
radio at any time and chances are you’re
listening to something that began as a
three-note riff in Williams’ head. Then, of
course, there’s the Academy Award-
nominated soundtracks, presumably
written around his considerable
philanthrophic work.
Success on that level can turn a man
into . . . you know, kind of a jag.
Somehow Wlliams has remained
grounded, albeit fastidious. On his his
approach to mixing tracks he told New
York Magazine: “It’s like you’re super
late to work, and you put on socks, and
all of a sudden they’re both Nike
socks, but one sock has a grey toe. No
one’s ever going to see it . . . but you
know it. Fucks my whole day up.”
But if both Ed Sheeran and Mary J.
Blige describe you as the humblest
human being they’ve ever met, it’s likely
true. “I’m not better than anyone else,”
Williams said at Cannes. “It’s important
to celebrate differences and pride
yourself on being individual. That’s
your thing.” In fashion, in music,
philanthropy, film, that’s
certainly his thing. – MM >
MAY 2018 73
 MEN’S HEALTH X TOMMY HILFIGER
SPORT
MUHAMMAD ALI
I’ve always looked up to
Muhammad Ali and the
way he carried himself.
He stood up for himself
and his values, which is
something that’s very true of
the Hamilton family as well”
– LH
74 MAY 2018
ODD, PERHAPS, how we revere those
adept in the savage arts. But to regard
Muhammad Ali as merely a boxer is like
calling Bradman a cricketer or
Shakespeare a scribbler. Ali fought all
right – as gracefully, skilfully, gallantly as
any man has. His knack was to do the
impossible. Sonny Liston was meant to
be unbeatable; he quit on his stool to
make Ali champion. George Foreman
was a bludgeoning force of death; Ali
pounced off the ropes to flatten him in
the Rumble in the Jungle. And when the
pep had left his previously lightning fists
and dancing feet, his response was to
mine his reserves of hitherto secondary
traits – perseverance, nous, stamina – to
outbox Leon Spinks and become king of
the heavyweights once more.
Was he The Greatest? Probably,
though who’s to say? As a fighter he was
not without flaw. He held his hands low;
he rarely went to the body. But Ali is
shortchanged when his quiver of
attributes is reduced to speed, power and
precision, astonishing though these
were. There was also the toughness. Or
granite chin. “Man,” said Joe Frazier after
losing the Thrilla in Manila, their epic
third fight, “I hit him with punches that’d
bring down the walls of a city.”
The ring craft was a fraction of the Ali
magic. A warrior who looked like a film
star and raved like a poet, Ali was
charismatic, loquacious and exuberant,
able to play the hero or villain with equal
magnetism. And while he was scathing
at times of opponents, this was balanced
by a joy underpinned by innocence.
“I don’t have to be who you want me to
be,” Ali declared the day after dethroning
Liston. “I’m free to be who I want.” It was
a sentiment he honoured to the hilt.
Defiant and principled, if not always a
voice for unity, Ali converted from
Christianity to Islam and discarded what
he called his “slave name” (Cassius Clay)
for one bestowed by a separatist black
sect. He stood up to the US government,
refusing to be sent abroad to kill men
with whom he had no quarrel.
He saved his best for the opponent he
couldn’t conquer, the Parkinson’s disease
that ravaged his once-perfect body over
more than 30 years. Remember him how
you will, as the twinkle-toed entertainer,
the bellicose agitator or the dignified,
trembling old man. There was a dash of
greatness in them all.
– Daniel Williams
 TOMMY HILFIGER SYDNEY
TOMMY HILFIGER MELBOURNE
TOMMY HILFIGER GOLD COAST
TOMMY HILFIGER ADELAIDE
SELECT DAVID JONES STORES
TOMMY.COM
 Less Work, More Play: Your Gameplan For Life!
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Best &
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78 MAY 2018
 NUTRITION

Fat & Unhealthy?

Worst Foods For

Men In
The World
Right Now
FOR THOSE WHO HUNGER AFTER HEALTH BENEFITS AS
MUCH AS THEY DO FLAVOUR, THE INFLUX OF NUTRITION
RESEARCH BOTH VILIFYING AND VINDICATING CAN BE
HARD TO DIGEST. ALLOW US TO CUT THROUGH THE
GRISTLE. THIS IS YOUR GUIDE TO EATING WELL
IN 2018. FULL-FACT, ZERO FADS >
BY LOUEE DESSENT-JACK SON
PHOTOGR APHY BY MICHAEL HEDGE

MAY 2018 79
 25 Certifi
Enhan
Emmental
1 A platter
l tt off recentt studies
t di
has brought cheese that little bit
closer to superfood status. Our
pick of the selection: research
published in the journal Nutrients
reveals that the probiotics found
in Swiss cheeses in particular are
proven to boost immunity and
lower the body’s stress
responses. That’s something
we can get on board with.
Flat White
2 The no-frills favourite is
good for more than a pick-me-up.
“A deluge of research shows
coffee drinkers have lower rates
of colon cancer, liver disease and
even depression,” says sports
nutritionist Drew Price. But surely
black is best? “Some studies
suggest a link between coffee
and bone loss, but milk’s minerals
should negate this,” Price
continues. All white then.
80 MAY 2018
Spatchcocked , s –
chicken, with a delicate taste – m es s
Sunday lunch alternative. “Poussin are slightly lean
than their older siblings with more protein,” says Price.
“What little fat they have is weighted toward the good,
monounsaturated kind, which promotes fat loss.” Search
for chooks raised on free-range farms to help both your
nutritional and environmental goals take light.
Dulse
4 This red alga was
considered a hangover cure in
ancient Irish culture. And, since it
tastes uncannily like bacon when
fried, who are we to break with
tradition? Especially when
nutritional therapist Christine
Bailey agrees that it’ll bring you
back up to speed after a big
night. “Dulse is one of the best
natural sources of iodine,
essential for the thyroid gland to
help maintain metabolism and
cognitive function.” Barrel-aged gin
5 This ancient spirit has
staying power. As well as
containing fewer allergy-
triggering sulphites than other
tipples, gin’s botanicals carry
benefits all of their own. “The
largest flavour contributor is
juniper, which contains
antioxidant flavonoids and
compounds such as alpha-
pinene, an anti-inflammatory,”
says Price. Barrel-aged spirits
offer the biggest top-up.

Heart Saviour!
colate
Sating you cravings needn’t
always mean a bitter block of 80
per cent. Resear h in the journal
t has linked regular
chocolate consumption – both
dairy milk and t e dark kind – to a
sk of harmful atrial
o six small weekly
fibrillation. Two to
servings is the ggested
dosage. Warning g: taking your
dose draped ar und a caramel-
nougat core will educe potency.
Thyme
7 Not only will this form the
basis of a fragrant stuffing for
your next roast dinner, but
researchers at Tabriz University
in Iran found that rodents fed a
thyme extract experienced an
impressive three-fold increase
in their endurance capacity
– which means a liberal serving
should help you avoid that post-
roast slump. Want to get high
(performance) on your own
supply? Garden thyme will
happily grow on a warm
windowsill year-round.
NUTRITION
Raw Milk Wood Ear Mushrooms
10 Superior to your standard 12 Wood ear is increasingly
carton in its vitamin and mineral regarded as a panacea, used to
content, there’s evidence to treat everything from tumours to
suggest raw milk is easier to tonsillitis. And, if you can handle
digest for those with lactose its jellyfish consistency, Bailey
intolerances, too. What’s more, reckons it could up your gym
pasteurisation “reduces the game, too: “Polysaccharides from
bioactivity of beta-lactoglobulin, a the mushrooms can boost
form of whey protein,” says endurance and protect against
nutritionist Jess Dyer. oxidative damage.” Throw them
in your rest-day risotto. >
Chicken Liver Pate
8 Gourmet-minded scientists
have shown that even the most
indulgent of French bistro fare
deserves its spot on your table.
Researchers from The Italian
Society of Diabetology found
that vitamin B5 inhibits the
build-up of arterial plaque. And
the number one source? Chicken
livers, naturellement, packing
four times more than avocado.
Consider your usual toast
topping smashed.
Sumac
9 With a tangy, lemonyy
taste recognisable from
Mediterranean and Midd
Eastern dishes, sumac’s
health benefits earn it a spot
s
on your spice rack. “It sitss
high on the ORAC chart, which
ranks foods’ antioxidant
capacity,” says Bailey. Not on
does that make it a val able all
in the fight against cance but it
can slow the signs of ag geing, too.
It’s the new way to pep up your
morning scramble.
Ramen
11 Japan’s take on fast food can help you take
away quick health beneits. “Bone broths
contain dissolved collagen, which has a huge
amount of the amino acid glycine. This is shown to
improve joint health, may relieve your sleep deicit,
and can even give your skin a lift,” says Price. For
the DIY version, ditch the pre-prepared ingredients
and buy fresh.
MAY 2018 81
 Youth Preserver!

Turmeric
17 Far more than just a way
to make your Tupperware
lunch more Instagrammable,
the bright-yellow curry spice
has scientific health benefits.
A study by the University of
Texas discovered that its
active chemical curcumin can
inhibit the growth of prostate
cancer cells, while it’s also
been linked to a reduction in
IBS symptoms and arthritis.
It’s a fair excuse for second
helpings of masala, too.
Teff
19 This poppyseed-sized
Ethiopian grain has long been
a staple of the country’s
distance runners. Dyer
explains: “It offers a complete
source of protein so, like
quinoa, is ideal for those
wishing to supplement their
meat-based protein content.”
It’s also rich in magnesium,
manganese, iron and vitamin
B6 for stable energy levels
– handy when you’re running
for the hills.

Poke
13 Sushi is no longer your leanest lunch option
– in 2018 the Hawaiian alternative is not only
trendier, but healthier, too. “Unlike sushi, poke is
served with vegetables and fresh marinades instead
of lavoured rice,” Dyer says. “It’s also a great source
of omega-3 fats, which may help to lower your risk of
stroke and cognitive decline.”

Purple Carrots
14 Purple is the new orange,
with the humble carrot’s darker
strain recently making a
comeback. They might taste
much the same, but the
pigments dish out heart-
healthy anthocyanins, while
the Journal for Agricultural
and Food Chemistry found
they have double the
immunity-boosting
carotene of orange varieties.
That’s what’s up, Doc.

15
Orange juice
Vilified for its sugar content,
fruit juice has become an
unwelcome guest at the breakfast
table. But recent data may
change that. Japan’s Tohoku
University found a daily dose of
citrus can cut your risk of
dementia by almost 15 per cent,
due to the flavonoid nobiletin.
Squeeze a small glass at home
for a sunnier start to your day.
16
Bacon Samphire
Processed meats get bad
press, but Price reckons there are
reasons to pig out. “Most of the fat
18 One of the ocean’s gems “this
ocean s hidden gems, this
salty, asparagus-like sea veg is packed
in bacon is actually the healthy with essential minerals, including magnesium and
monounsaturated kind you’d find
potassium, plus B vits for energy,” says Bailey. It
in olive oil. It’s also a good source
of niacin, B12, zinc and also contains unique compounds called fucoidans,
potassium.” Your butcher is more which can have an anti-inlammatory efect to keep
likely to cure it themselves, so you ship-shape. No need to dig out the waders: you
consult them before you go and
bring home the bacon. can ind the stalks at gourmet food markets.

82 MAY 2018
 NUTRITION

White Miso Ghee Natural Wine

20 The Japanese staple is
making its way into everything
this year, from stews to
marinades. And, as you’d expect
from the country with one of the
longest lifespans in the world, it
will keep you ticking over for
longer, too. “White miso packs
even more blood pressure-
reducing phytonutrients than
other varieties,” says Dyer.
Find it in the Asian food aisle.
Ox Kidney
22 The subcontinent cooking
staple – a type of clarified butter
– outperforms its cooking-oil
competitors with a range of
vitamins including A, D, E, and K,
plus omega-3 fatty acids. And, at
252°C, it also has a higher
smoke point than olive oil, so
won’t break down into harmful
free radicals when sorting your
weekend fry-up. If fat is finally
back on the health menu, make
this your favourite order.
Whey Ice Cream
23 Admittedly ice cream will
24 At its purest, natural wine is
simply fermented grape juice. In
fact, the process is so stripped
back – using no chemicals or
preservatives – that you might
find bits of skin floating in your
glass. But that’s no bad thing, as
Dyer explains. “Red grape
pigments, which are
particularly prevalent
in the skin, may actually
help to regulate blood
sugar, as well as
decreasing systolic
blood pressure,
making it
one of the

21 Though somewhat unappealing to

behold, organ meats are making a
never be a superfood, but any
nutrition plan that places a
moratorium on dessert
healthiest ways to
unwind.”

comeback. “They’re among the best sources deserves a cold shoulder.

of ccholine, essential for brain health,” says
Bailley. Ox ofers a more robust lavour, so start
by ccrafting your own steak and kidney pies. It
shoouldn’t
o uldn t pose a problem: choline also builds the
neuurotransmitters involved in learning.
Protein ice creams will help you
avoid the blood sugar spikes
associated with your usual
scoop. “The best varieties use
whey isolate – a hhigh-quality
protein – and xylitol as a
sweetener,” says Bailey. A
100ml scoop can stack a cool
8g of protein for ju
ust 356kJ.
Ben and Jerry havve been
muscled out.
Okra
25 Also known as bhindi or
ladies’ fingers, this Indian
restaurant staple is, according
to Bailey, a nutritional
powerhouse. “As well as being a
useful source of plant protein,
okra contains calcium and
magnesium to support muscle
and nerve function, making it a
vital aid to your training.” Plus
the pod’s viscous consistency
makes okra ideal for bulking out
stews and soups, as well as
your biceps.>

Brain Booster!

MAY 2018 83
 25
Jackfruit
While we’re not going to
quibble e with this Asian fruit’s
nutritionall benefits, we’d sound
a note of cautution about its
growing rep as a healthy meat
alternative. While it may have a
texture uncannil like ulled
pork when cooked, it’s notn the
post-gym snack you’d be
hoping for. With just 2.8g of
protein per cup you won’t be
getting jacked any time soon.
Coconut Oil
The continued ularit of
he
the stuff proves it’s no flash in the
pan, but studies from th
American Heart Associatio tion have
cast doubt on its cred.. Their
T 6
review shows that co coconut fat
increases levels o of ‘bad’ LDL
cholesterol. At up to $13 a jar for
some varieteties, it seems there’s
no com lling reason to shell out.
Golden Latte
3 “While the turmeric that
gives the drink its hue makes our
healthy list, many of these new,
trending coffees come loadedded
with sugar and fat,” says Price. A
tiny amount of spice won’t
outweigh the drawbacks off a few
pumps of syrup. Instead, ad dd a
teaspoon of turmeric to tea, with
a dash of honey to keep your
health credentials golden.
84 MAY 2018
Avocado
4 We all know social media
presents a distorted view of
reality. And Instagram
#cleanfood favourite – the
avocado – is no exception. While
its fatty acids and vits are
undoubtedly beneficial, “people
have forgotten that
it’s still very high in kilojoules.
A large one can contain up
to 1600kJ, equal to a burger,”
says Sexton. Unlike.
Protein Cereal
5 “Getting in more protein at
breakfast is certainly not a bad
idea. It’ll keep you fuller for longer
and help your muscles repair,”
says Sexton. “But some of the
latest high-protein cereals are
laden with refined sugar,
cancelling out the good.” Add a
scoop of whey to your overnight
oats for a stronger start to the day.
Celery
Whether used as a
garnish for your Bloody Mary
or unwillingly included in
salads, this is one leafy green
you have permission to cut
out. Not only is it
comparatively lacking in
vitamins, but the
Environmental Working Group
rated it higher than almost all
other veg for pesticide residue.
Unless you like the taste – and
bin
who does? – stick it in the bin.
Plant Milk
7 Vegans and those with
allergies love the stuff, but
marketers are milking claims of its
universal benefits. “There’s still a
big question over whether the
nutrients in plant milks such as
soy, almond or coconut are as
readily absorbed as those in
cow’s milk,” says Dyer. The phytic
acid in soy, for example, can
inhibit iron uptake. Pore over the
facts before buying.
Charcoal
8 The coolest curative on the
scene can ease hangovers and
protect against toxins – or so
we’re told. “These are fairy tales,”
Dyer warns. “Charcoal is not
absorbed by your body, so the
idea that it will cleanse you
doesn’t make sense.” Worse still,
charcoal may bind to nutrients
from fruit and vegetables,
preventing their absorption. Sorry
but this fad’s gone up in smoke.
Apple Cider Vinegar
9 Despite the weight-loss
marketing claims, there’s little
evidence a spoonful will leave you
with more than a sour taste in your
mouth. The International Journal
of Obesity found taking a shot did
suppress appetite, but only
because subjects experienced
mild nausea. Save it for your
salad dressings.
Ch
hia Seeds
10 Yess, they’re high in omega-
3, but unnlike the stuff you get from
oily fish, your body struggles to
use the p plant-based variety.
What’s m more, a review by Brazilian
scientists found their weight-loss
claims are inconclusive. Which
should p plant a seed of doubt.
Pomegranate Seeds
11 ‘Pomegranate-seeds-on-
everything’ might be a
tenet of the breakfast bowl
crowd, but their habit is largely
decorative. You’d need more
than a sprinkle to benefit from
the fruit’s antioxidants, plus
most studies backing its
superfood status are based on
concentrated juices. It’ll
brighten up your day, sure, but
that’s about it.
Coconut Sugar
12 Touted by wellness brands
as a healthier alternative to
regular sugar, the claim that more
nutrients are retained from the
coconut sap sounds sweeter than
it is. “The ads say it’s ‘packed’ with
potassium, but in reality, you’d
need 25tsp to reach a quarter of
your RDI,” says Price. If you can’t
go without your sugar hit,
antioxidant-rich raw honey
is a much better substitute.
Rice Cakes
13 “This so-called healthy
snack is low on kilojoules, but at
the same time, low on anything of
actual worth,” warns nutritionist
and PT Jon Sexton. “They’re
pretty void of micronutrients and,
even worse, flavoured varieties
tend to contain an unhealthy
amount of refined sugars.” A
handful of unsalted nuts is the
3pm snack you’re looking for.
 NUTRITION

Over-egged claims?

Brown Ri urt Drinks

14 There’s a new diet taking off, 22 digestive health you’re
based on research heart a onful of sweetne s
surgeon Steven n Gundry: lp the medicine go down.
“Wholegrains with hard outer v ured yoghurts are often full
coatings are des ned nature rtificial sweeteners, whic
to cause digestive e distress,” he the bad bacteria in the gut
writes, as their lectins cannot be gate the probiotic
broken down easi . Dismiss ts,” s s er. Pick lain
clean-eating dogm ma and yoghurt for a natural
incorporate a widerr variety rem .
of carbs to your diet.

Pink
15 Himalayan Salt
It’s been claimed that thhe mineral
balance in this salt du j ur
beneficially mirrors the rratios in 23 SSupermarke
our blood. But as for whyy that’s of o
The liid
d ma
any use, no one can say. “It does
18
Gluten-Free Bread amic liffted on y have been
contain more minerals tha an table With a growing number of th
salt, but not enough to be helpful,” Aussies adhering to gluten-free
Eggs content e high sodium
in
a but it se tinned soups,
says Price. Use it to add a h diets, ou’d think its benefits em
farming prescrib varieties s ‘fresh’
value to your shaker, but takke the
t would have solid backing. g Not so. a
better. A ren’t much
rest with a pinch of sodium. Harvard University
niversity looked at 26 cultivating crops se ccordin
recent in g to
year
years of data and found that v
on moonphases. Chicken some ra estigations,
shunning gluten did not cut the ng
feed is planted cording cent of y es pack 50 pe
chance of heart disease, while our RDI. r
your ow M
restricting wholegrain to the astrologi l n, or sav ake
tubs for e the
consumption could actually put calendar, whic adherents aft
gym se er a hard
you at higher risk. If you want to say leads to an graded ssion.
rise to the top, you need to use yolk. All of wh ch sounds,
yyour real loaf.
quite literally, loony. The
British Egg Infor Sweeteners
Service has cracked If su r is blic ene
Aquafaba down on any suggestions number one, sweeteners c
16 The ‘jus’ you find in a can of that this technique has a close second, with links to
chickpeas has long been used by beneits. Save money and diabetes, according to the
vegans as a substitute for egg Canadian Medical Association. If
whites in cooking. But while stick to free-range. you can’t quit, upgrade your
chickpeas make an excellent options: aspartame is among the
protein source, nutritional analysis worst offenders, while xylitol and
by RL Food Testing Laboratories Sweet Potato plant extract stevia are the
found that protein levels in 21 Taking advantage of its paler smarter picks. You’ll have nothinng
aquafaba were too low to register. cousin’s synonymy with fast food, to be sour about.
sweet spuds gained a rep for
being both nutritionally and
Skimmed Milk Vegetable Crisps culturally superior. But there’s not Tofu
17 The case for picking skim 19 Kale and parsnips have a lot in it: “Sweet potatoes aren’t 25 As veganism shoots up in
over full-fat is wearing thin. both been condensed into actually as high in potassium or popularity, so our appetite for
Regular consumption of low-fat crunchy snacks, but health claims magnesium as white spuds,” says meat-free proteins increases, too.
dairy is associated with a modest are overcooked. An analysis by Sexton. In other words, there’s no But there is such a thing as
increased risk of Parkinson’s nutritionist Charlotte Stirling- shame in grabbing a jacket. too much tofu. Many
disease, according to the Reed concluded: “Crisps are brands are fortified
American Academyademy of Neurology. crisps, even if made with with B12, which, if
Further evide ence that fatt is in
indeed vegetables, and they’re still likely you’re also
your friend. to contain too much saturated fat taking a supp,
and salt.” Do away with the can cause
pretence and grab a regular bag problems. The
of salt and vinegar. Journal of
Clinical
Oncology found
overdoing it raises
your lung cancer risk.

MAY 2018 85
 One moment Tony Sentmanat is laughing, joking around.

86 MAY 2018
 FITNESS

Then the Baddest Man on Instagram turns into a grizzly >

BY MAT T C ROSSMAN
BE NJAMIN LOW Y
P H OTOG R A P H Y BY

MAY 2018 87
FITNESS
is dark eyes peering straight
ahead, Tony Sentmanat zips
over the crumbling potholes
and jagged cracks that
could mangle his ankles. In
the past hour, he’s been
frog-jumping 90cm hurdles
and dragging a sled that
weighs some 90kg across a
weather-beaten car park
pockmarked with puddles
and oil slicks.
88 MAY 2018
He sucks air in heaping gulps and exhales
with such ferocity that veins pop in his
temples and his pufed-out cheeks turn red
above his salt-and-pepper goatee.
In one drill, he shules sideways with the
sled in tow while catching a 13kg medicine
ball and violently slinging it back from the hip,
as if trying to obliterate his training partner.
In another, he catches the ball just above his
stomach, throws himself to the ground, and
pops back up in the blink of an eye. He inishes
each gutbusting burpee with a chest pass and
then explodes forward with the rat-a-tat of the
metal sled chasing after him like a barking dog.
Built like a bouncer but with the agility of a
ballet dancer, Sentmanat has become a social
media star and an object of wonder to nearly a
million followers. How can a man this big
– he stufs 110kg of brute strength into
skintight compression gear and looks more
rugged than the Jeep Wrangler parked in the
distance – crackle with such relentless energy
and fervour?
The answer is simple: His life once
depended on it.
For 15 years, this Marine Corps veteran

worked as a corrections oicer and police
oicer in Hialeah, Florida, in Miami-Dade
County. He spent a decade on the SWAT team
and always trained with one thing in mind: in
a ight, the bad guys would never stop to let
him catch his breath.
Sentmanat retired from the force in
2016 and focused full-time on RealWorld
Tactical, his itness and irearms training
company that teaches cops, military
personnel and ordinary citizens how to
defend themselves. But the 38-year-old
still trains with a combat-ready intensity.
Whenever he hits a wall, Sentmanat imagines
the next rep being the diference between
being able to pull someone out of a burning
building and leaving him to die. “I know
people from all around,” says Diego De Vera,
a trainer and Muay Thai champion from
Argentina who’s on the receiving end of
Sentmanat’s medicine-ball slams. “Nobody
can do the shit he does.”
Here are the most valuable lessons that the
Baddest Man on Instagram has learned in the
gym, on the street and in his new venture as
an entrepreneur.
EXPLODE TRAIN YOUR WHOLE BODY
AND TO ANSWER THE CALL
RELOAD IN THE REAL WORLD.
Prep for the moment
Some years ago, Sentmanat found himself
chasing an armed-robbery suspect who
ducked into a warehouse. Inside, a terriied
worker silently motioned with his eyes and
Instagram
mouth that the bad guy was hiding behind a
nearby wall. As Sentmanat inched around the REALWORLD_
TACTICAL
corner, holding his gun in front of him, he was
confronted by a sudden lash of movement. 823K FOLLOWERS
The suspect had about 13cm on Sentmanat,
who stands 180cm, and he used that leverage
to try and grab the cop’s gun.
“If you’re not in physical shape to ight
for your life and ight for that gun, he’s going
to take it away and shoot you,” Sentmanat
says. The two brawled in a conined space
surrounded by racks of shoes. Gassed,
Sentmanat inally grabbed the guy’s leg,
took him down, and regained control of the
weapon. He didn’t holster it, though, in case
the guy had his own, which meant Sentmanat
couldn’t put on the handcufs. The suspect
moved between Sentmanat’s legs, broke free,
and ran outside. The barking of a nearby K9
unit distracted the bad guy long enough for
Sentmanat to tackle him from behind. >
MAY 2018 89
 MOVE YOU CAN’T STAND IN ONE
YOUR PLACE AND BECOME
FEET FUNCTIONALLY FIT.
After the adrenaline wore of, Sentmanat
sat in his cruiser for 30 minutes, unable to
move because of stabbing back spasms.
The ordeal was a turning point. He’d always
looked intimidating – “When you see
someone like Tony walking up to you, you’re
like, ‘Oh, lord, I think I should comply,’” says
Sgt Richard Quintero, his friend and former
colleague – but Sentmanat realised he needed
to drop some 10kg to improve his cardio.
“Fear of failure motivated me,” he says.
“I never wanted to be that guy who wasn’t
prepared physically.”
Now, as a businessman who teaches
tactical and self-defence seminars across
the country, Sentmanat maintains the same
work ethic to back up an online persona that
screams “complete badass” in a crowded ield
of mixed-martial-arts mayhem. The most
important lesson he imparts on his students:
be ready for when all hell breaks loose.
Attack, don’t react
Sentmanat teaches his irearms students how
to handle their weapons under duress. If
they ever have to pull a gun, their heart rate
will soar, their hands will shake, and they’ll
get tunnel vision. His training incorporates
those possibilities so they’ll know how to
90 MAY 2018
respond. Several years ago, he learned in a
dark backyard how important it is to revert to
training under pressure, and how vital it can
be to land the irst punch.
It was after 2am when Sentmanat and
Quintero separately and simultaneously
identiied a car carrying an armed-robbery
suspect. The bad guy bailed out of the
moving vehicle and Quintero was the irst to
chase after him on foot. The cop grabbed the
suspect’s right leg as he began scaling a
1.8m fence, but Quintero slipped and
could only pull of the man’s shoe. “I hear
Tony running up. He’s got good speed and
momentum,” Quintero says. “I go, ‘Tony,
get him – he’s over the fence!’ In one jump,
Tony went right over.”
Sentmanat landed on the other side into
pitch-black darkness. Then he heard a thud.
He went toward whatever the suspect had hit
and kicked it himself: a can of rooing tar that
was spilling out in all directions. Sentmanat
scanned to his left and his right. Suddenly the
suspect jumped out from behind an old couch
and bull-rushed him.
Sentmanat, who has a black belt in
Shito-Ryu karate, was briely surprised by
the double-leg takedown, but he instantly
reverted to his training. He struck the man
in the face, which caused the attacker’s
knees to buckle and gave Sentmanat the
opportunity to overpower him. The suspect
was eventually handcufed. (Quintero made
it over the fence to help make the arrest, but
only after taking a spill in the gooey tar.)
Sentmanat later saw that the man had
caulilower ears, a calling card of the MMA
profession. Disgusted but curious, he asked
why such a skilled ighter was messing
around with robberies. The man said he’d
fought professionally but had developed a
drug habit and needed to pay for it. A cop
without Sentmanat’s martial arts training
wouldn’t have stood a chance against this
perp. “He probably would have dropped him
on the fucking concrete, breaking his head
wide open,” Sentmanat says. “He would have
grounded him and pounded him. That’s what
MMA guys do. They get on top of you and
beat the fucking piss out of you.”
Don’t stop, don’t quit
One day in 2014, around lunchtime,
Sentmanat and Gene Delima, now a robbery
detective, were making lunch plans. “Don’t
get caught up in anything before we eat,”
Delima joked with him. “Next thing I know,
he’s on the air and gives an address,” Delima
says. Sentmanat had identiied a man the
 FITNESS

crime suppression unit had been looking

for. This guy was savvy and knew police
weren’t allowed to go after him if he was on
I’m in the business of
a motorcycle; a high-speed chase isn’t worth
the risk to public safety. So he always rode
one and took of at the irst sign of cops.
teaching you how to survive
Sentmanat waited until after the man got of
the bike to turn on his lashers. As soon as he
– and making you understand
did, the man bolted through a yard, climbed
on top of a pickup truck, and then placed one
foot on a wooden fence to ly over it.
what you are physically and
“I did the exact same thing. The only
diference was that fence wasn’t ready to hold
mentally capable of”
me,” Sentmanat says. “The fence collapsed.
I went straight down to the concrete.” His
radio bounced in one direction, his gun in boxer’s stance. Sentmanat ran right into him. man – using the same focus and drive that he
the other. The bad guy stopped to look back. “The guy he was wrestling with was another later used to launch his company.
Sentmanat checked his shoulder and arm big guy,” says Delima, who eventually caught “It doesn’t matter how many hours you
to make sure nothing was broken, and then up. “You could tell they’d been ighting for a have to work. It doesn’t matter how long it’s
got to his feet. The chase took them around while – the panting, the breathing.” going to take. If you start something, you
a gazebo and through a maze of abandoned “It’s a life-or-death situation,” says inish it,” Sentmanat says. He was inspired
refrigerators strewn across a backyard. “It was Sentmanat, who took control by using a rear to teach self-defence after being called to a
a goddamn disaster,” Sentmanat says with a naked choke hold. “That guy was trying to scene where a thief pistol-whipped a man
laugh. “I managed to hit everything on my hurt me. Even if I’m tired, I’ve done so and broke a woman’s ingers by ripping her
way out of there.” much jiu-jitsu and ground work that I rings of. “The passion that I had as a law
They continued through more backyards, know how to use my body to disperse my enforcement oicer, I put into my business,”
over more fences, and around one house energy and weight.” The chase and ight left he says. “You have to have passion for what
multiple times. All the while, Sentmanat was Sentmanat missing a chunk of skin from his you do. If you do it for the money, you’re
yelling that he wasn’t going to give up. Finally knee and shoulder, and his right elbow and never going to be successful. You do it
the suspect turned around and assumed a forearm pulsated with pain. But he got his because you love it.”>

MAY 2018 91
FITNESS

In my job, I would go into a

burning building to save your
life, or I would shoot you in the
face and kill you – either one”
Leave your stress at work
The comments on his social media feeds call
him “a wrecking ball,” “monster” and “the
most savage human on earth” but there’s a
softer side to Sentmanat that his 900,000
Instagram, Facebook and YouTube followers
rarely see. “I’m two totally diferent people,”
he says between sets at De Vera’s gym, the KO
Zone in Miami. “When I train, I’m one way,
one mindset, until death.”
He looks up at Patrick Ramdial, his
videographer and friend, and asks, “What
would you say I am when I’m done training,
as a regular person?” Ramdial smiles, and
Sentmanat instantly realises his mistake.
“Don’t say what I think you’re going to
say,” Sentmanat pleads. Grinning even
wider, Ramdial quips, “If a teddy bear had
muscles...”
Sentmanat, son of a single Cuban mother,
has an uncanny ability to turn his vicious
intensity on and of, to toggle between badass
and teddy bear, to be a ferocious workout
machine and a dedicated friend who,
Quintero says, “will give you his last penny”.
The duality relects a survival mechanism
he adopted early in his police career. “First
time I went on a call where a guy had blown
his brains out, he looked like a mushroom.
His whole entire face was gone,” Sentmanat
says. After witnessing horrors like that, he
realised he had to leave the trauma at work.
“If you emotionally attach yourself to all
these scenarios, you end up crazy,” he says.
“In my job, I would go into a burning building
to save your life, or I would shoot you in the
face and kill you – either one. And without a
split-second hesitation, I’d go back into my
car, drink my soda, listen to country music,
write the report, go home and sleep.”
And, of course, get up in the morning and
rip through the day like it could be his last.
“I’d rather live like a lion for one day,” he
says, “than like a sheep for 20 years.”

Train Like
a Beast CRAZY CRAZIER CRAZIEST

Most workouts have you
doing reps of a single move
and resting between sets.
But in Sentmanat world, the
lines blur; he combines
exercises and gear at dare-
devil speed. Here are three
of his more audacious
moves, and some alternatives
for mere mortals.
Lateral Bench Jump Circuit
In a weight vest, line up three
benches 1m apart. Put your left
foot on the first bench; jump. Land
with that foot between the first
two benches, your right foot on
the first; leap back to the right. Do
this twice then jump, landing
between the first two benches.
Repeat across the row; work
back to the start.
Truck-Dragging Deadlift
to Farmer’s Walk
Tie a sled (or a truck in neutral) to
your waist and let it trail behind
you. Load a hex bar with weight,
step into it, hinge at the hips, and
grab the handles. Stand up. That’s
1 deadlift; do 5. After the fifth,
while still holding the bar, walk 5
steps, dragging the sled. Do 5
more deadlifts; take 5 more steps.
Reverse tyre flips
while dragging a ute
Line four heavy tyres out in front
of you, 1.5m apart. Tie the end of
a ute to your waist then run to the
first tyre. Squat and grab the inner
ring; flip it onto your chest as you
stand. Then explode from your
hips, flinging the tyre so it lands in
the ute tray. Run to the next tyre
and repeat; do 3 sets.

S H O U L D YO U ? Y E S, B U T STA RT S H O U L D YO U ? T H E D E A D L I F T TO S H O U L D YO U ? T H I S M OV E S E E M S
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It’s time you
lift the lid
on brimming
work stress.

CAREER
L O WS BY JOHANN HAR I I LLUST R AT I O N BY
I WAS FIRST DIAGNOSED with depression
when I was a teenager – and I was immediately
told a story by my doctor. It was the
1990s and this take on our distress was
conquering the world. You are depressed for
a straightforward reason, my doctor told me.
There’s a chemical in people’s brains called
serotonin that makes us feel good.
You are naturally lacking this chemical.
That is why you feel like pain is leaking out
of you uncontrollably.
I lived by this story for years, drugging
myself for more than a decade – and yet,
to my puzzlement, I remained depressed.
Three years ago, I began to research what was
really happening. I ended up travelling the
world, speaking to leading scientists on this
issue, as well as people who’ve come back
from depression. What startled me most was
discovering that so much of what I thought I
knew was wrong. They explained to me that
there is no evidence that low serotonin causes
depression. And there is no evidence that
depressed people have a chemical imbalance
in their brains.
But there is evidence that several
key changes in the way we are living are
causing depression and anxiety. Crucially,
I learned that there is evidence for seven
STATE
OF MIND
DAN PAGE
environmental causes – along with two real
biological factors that make it worse.
I started to glimpse one of them in
Philadelphia. Joe was waiting for the day to
end. If you walked into the paint shop where
he worked and asked for a gallon of paint in a
particular shade, he would ask you to pick it
from a chart, and he would prepare it for you.
It was always the same. He would put a dash
of pigment into the tin, then put the tin into
a machine that looked a bit like a microwave,
then the machine would shake it vigorously.
This process evened out the paint. Then he
would take your money and say, “Thank you,
sir.” Then he’d wait for the next customer,
and do the same thing. Then he would wait
for the next customer, and do the same thing.
All day. Every day.
Take an order. Shake paint. Say, “Thank
you, sir.” Wait. Take an order. Shake paint.
Say, “Thank you, sir.” Wait. And on. And
on. Nobody ever noticed whether Joe did it
well or badly. The only thing his boss ever
commented on was if he was late, and then
he’d get bawled out. Joe told me that, as he
left work, he’d always think: “I don’t feel like
I made a diference in anyone’s life.” As he
looked out over the next 40 years of this, he
felt a black despair. >
MAY 2018 95
 STATE
OF MIND
‘‘We are depressed
p because we
aren’t
r livin
beings need to have a decent life”
G U I LT Y T H O U G H T S
Joe felt like his human thoughts, insights
and feelings were almost a defect. But
whenever he told me about how his work
made him feel, he would chastise himself. It
was reasonably paid, he could live with his
girlfriend in an okay place; he knew plenty
of people who didn’t have any of that. He
felt guilty for feeling this way. But then the
feelings kept coming back. And he shook
more paint. And he shook more paint. And he
shook more paint.
Joe made me think about a lot of my
friends. Most of them have more interesting
jobs than Joe, but they often viewed their
work with anxiety, panic or low-level despair.
I began to wonder: could the way we work be
playing a role in depression?
I learned that the answer to this was
uncovered, almost by accident, in the 1970s
by an Australian scientist, called Professor
Michael Marmot. He was given the job of
carrying out a study that most people thought
was pointless because the answer would
be so obvious. He wanted to investigate
what makes people stressed at work and he
believed he’d found the perfect laboratory
in which to learn the answer: the British
civil service in Whitehall. This small army of
bureaucrats and civil servants was divided
into 19 diferent layers, from the permanent
secretary at the top, down to the typists at
the bottom. What he wanted to investigate
was who would be more likely to have a heart
attack: the big boss or somebody below them?
WHO’S MORE STRESSED?
Everybody told Marmot he was wasting his
time. Obviously, the boss would be more
stressed because he has more responsibility.
But when the results were published, after
years of investigation, the truth was found
to be the exact opposite. The lower down
you went in the hierarchy, the more stressed
you were – and the more likely a heart attack
became. Then he noticed that you could see
exactly the same efect with depression. Next
he wanted to know why.
So, he began to study people who worked
at the same rung on the civil service ladder,
but whose jobs difered, to see whether this
could explain the diferences. And it did. He
cracked it.
He discovered what made the diference.
It turned out there are two crucial aspects
of your work that can make you depressed
and stressed. One is if you feel you have no
control over your work. And the other is if
you feel nobody seems to care about
96 MAY 2018
your work or notice how well you do it.
Those two factors are worse in the lowest-
status jobs, but they are not conined to
them. Even people in very high-level jobs
often feel like this. Between 2011 and 2012,
the polling company Gallup conducted the
most detailed study ever carried out to assess
how people across the world feel about their
work. They found that 13 per cent of us say we
are “engaged” in our jobs, while 63 per cent
claim to be “not engaged”, which is deined
as “sleepwalking through their workday”.
Meanwhile 24 per cent are “actively
disengaged”. They hate their work.
That means that 87 per cent of people, if
they were to read Joe’s story, would recognise
at least a little of themselves in it. Nearly
twice as many people hate their jobs as
those who love their work. And this thing
that most of us don’t like doing – that feels
like sleepwalking, or worse – now takes up
most of our waking lives. The average worker
checks their irst email at 7.42am and leaves
work at 7.19pm.
As I researched, I looked at several deep
shifts in the way we live today. We are lonelier
than any humans before us. We are more
likely to value junk – like buying stuf, then
showing it of – than any humans before us.
These are other deep changes that have been
shown scientiically to increase depression
and anxiety. Yet we continue to be told
that all that’s happening is our brains are
spontaneously malfunctioning and we need
to be drugged to get back to work. There is a
diferent way of thinking about depression
– one that leads to very diferent solutions.
Evidence suggests we are depressed for
rational reasons because we aren’t living in
a way that is compatible with what human
beings need to have a decent life. I’ve come
to realise that this means the solution isn’t
to change our brains, but to change the way
we live. Some of the scientiically backed
solutions I go through in my new book Lost
Connections can be carried out in our personal
lives. Some require bigger shifts.
I learned about one possible solution to
Joe’s problem in Baltimore. The day that
Meredith Mitchell handed in her resignation,
she wondered if she was doing something
crazy. She worked in a typical oice job. She
was given assignments with a deadline and
her role was to keep her head down and do
what she was told. At the age of 24, she could
see this stretching out before her inexorably.
Around this time, Meredith had started to
feel a pervasive sense of anxiety that she
couldn’t quite understand. On Sunday nights,
she’d feel her heart pounding in her chest
and a sense of dread about the week to come.
Before long, she found she couldn’t sleep
during the week, either.
She was quitting for a reason. Her husband
Josh Keogh had worked in bike shops since
he was a teenager. It was insecure work,
poorly paid, with no path up – but he loved
bikes. One day, he and his friends in the
bike store asked something. What, exactly,
does the boss do? Don’t we do most of the
work? Couldn’t we do this ourselves? So they
decided to set up a new bike store – but they
would run it diferently. They’d organise the
company democratically. They’d share out a
lot of the less interesting tasks, so nobody was
stuck doing something they didn’t like for too
long. They’d all build something, together.
They’d all be the boss.
TA K I N G C O N T R O L
When I went to Baltimore Bicycle Works
– a thriving business – most of the staf
talked about how they had felt anxious and
depressed in their old jobs, and how it had
largely disappeared once they shifted to this
new way of working.
The reasons why are made clear in
Professor Marmot’s research. These people
worked in bike shops before; they work
in bike shops now. The actual work hasn’t
changed drastically, but they have dealt with
the factors that cause depression. Now, they
have control over their work; their colleagues
notice the work they do. Depressing tasks are
shared out, so they don’t dominate anyone’s
day. This is the diference between work that
depresses you and work that energises you.
There is no reason, they told me, why
companies have to be structured in this top-
down, controlling way. It’s a new invention,
dating back just to the 19th century. So why
don’t all companies work like this?
This is a radically diferent way of thinking
about depression and anxiety. We have been
taught to see them as pathologies – signs that
the individual is broken. But what if they
are signs that, in fact, the culture is broken?
That it’s not giving people what they need? I
discovered there is a whole range of solutions,
like giving people control over their work,
that act as real antidepressants – ones that
actually solve the depression, rather than
trying to mask it.
I realise now what I should have told Joe
back in Philly. You’re not crazy. You’re right to
feel down. You’re being made to live in a way
that doesn’t meet your needs for autonomy
and meaning and choice. But we don’t have to
live like this. There is a better way waiting
for us. But, to get there, we have to
start by seeing that depression and anxiety
are not what we have been told they are for so
very long.
Award-winning author Johann Hari’s book
Lost Connections: Uncovering the Real Causes of
Depression – and the Unexpected Solutions is available
from Bloomsbury and as an audiobook from Audible.
Visit thelostconnections.com
The first step to a
healthier work life
is taking your feet
off the pedals.

MAY 2018 97
98 MAY 2018
 FITNESS

N O L I M I T
What if the ‘wall’ is all in your head? Discover why engaging mind
over muscle could be the key to going higher, faster and further
BY ALE X HUTCHINSON

At first, I figure it must be a

grimace. Eliud Kipchoge,
the reigning Olympic
marathon champion, has
been running for more
than 90 minutes at a pace
no human has ever
sustained for this long,
circling a nearly deserted
Formula One racetrack in
Monza, Italy. Ahead of him,
a cluster of pacemakers
forms a human shield to
block the wind for him;
cheering along the
sidelines are the scientists
who, backed by Nike’s
millions, have spent the
last few years trying to
figure out every possible
way to help Kipchoge
become the first man to
run a marathon in less
than two hours. Now, with
less than 30 minutes to
go, it’s up to Kipchoge
alone – and as he flashes
past for another lap, it’s
clear that he’s actually
smiling broadly. >

MAY 2018 99
 ATHLETES LEARN TO DISTRACT
THEMSELVES INSTEAD OF
DWELLING ON PAIN
P
ushing the limits of your endurance is hard.
In fact, if you dig deep enough, you’ll
eventually bump into what feels like an
immoveable brick wall. That’s pretty much
how 20th-century physiologists thought
about human limits: as a straightforward
consequence of the strength of your heart
and the eiciency of your muscles. Either
you can do it, or you can’t.
But in recent years, scientists have
been rethinking this view of endurance.
They’ve wired up athletes with electric brain
stimulation, tricked them with subliminal
messages, and searched for telltale patterns
100 MAY 2018
in sophisticated brain scanners. And they’ve
concluded that limits that feel physical and
non-negotiable to us are, in the vast majority
of cases, mediated by the brain.
We don’t stop because our muscles are
incapable of continuing; we stop because
distress signals from those tired muscles
convince our brains that we should stop. A
semantic diference? Maybe, but one with
important consequences.
In the build-up to Nike’s Breaking2
marathon last year, pundits focused on the
technology. Would Nike’s new Vaporly shoe,
with its curved carbon-ibre plate in the sole,

shave seconds from Kipchoge’s time? Would
their specially-formulated sports drink keep
him fuelled, and their sophisticated computer
algorithm get his training program just right?
But Kipchoge himself, exuding a Yoda-like
serenity, insisted that the two-hour barrier
was primarily a mental one. “The diference
only is thinking,” he told reporters: “You
think it’s impossible, I think it’s possible.”
At the track in Monza, I can’t help
remembering these words as he pushes
onward, still smiling, and records a stunning
inish time of 2:00:25—not quite sub-two, but
two and a half minutes faster than the world
Smiling assasin:
Kipchoge breaks
the mental tape.
record, and more than enough to convince
sceptics the barrier will fall sooner than
expected. And the view among the pundits
is that it’s Kipchoge’s mind, rather than his
muscles, that sets him apart. Here’s a look at
what the latest science tells us about how to
push through your own barriers, Kipchoge-
style, at the gym, in the water or on the trails.
CHANGE YOUR RELATIONSHIP WITH PAIN
At the 2010 Winter Olympics in Vancouver,
Slovenian cross-country skier Petra Majdič
slipped during her warm-up and fell three
metres into a rock-strewn creek. The resulting
pain made her shriek with every exhale – but
after an ultrasound, an on-site doctor told
her nothing was broken. So she skied through
four excruciating rounds of the classic sprint
that day, and nabbed a bronze medal. Only
then did she head to hospital, where doctors
found that she had actually broken four
ribs. The stabbing pain she’d felt during
the semis? That was one of the broken
ribs puncturing her lung.
Athletes are famous for their ability to
push through pain – but it’s not because
they don’t feel it. Researchers have found
that top athletes have roughly the same
pain threshold as everyone else. Pinch
them and they’ll squirm. But their pain
tolerance, which determines how much of
a pinch they’re willing to endure, is much
higher. That’s a result of the psychological
coping mechanisms they’ve developed
from dealing with discomfort during years
of hard workouts. They learn to distract
themselves instead of dwelling on pain. And,
most crucially, they learn to reframe pain as
emotionally neutral information (“Just FYI,
FITNESS
you can’t sustain this pace for much longer”)
rather than a cause for panic (“Oh my god,
your legs are going to fall of!”).
According to research from Oxford
Brookes University, that’s one of the best
reasons to incorporate high-intensity interval
training into your routine, like ten all-out one-
minute sprints with a minute of rest. There
are lots of equally good ways to improve your
physical itness but only intense intervals,
which force you to deal with discomfort,
boost your pain tolerance. The more familiar
you get with the feeling of pain, the less it
will bother you, says record-setting American
ultra-runner Josh Cox: “You have to welcome
it – say, ‘Here you are, my friend.’”
DECEIVE YOURSELF
Diane Van Deren’s record-setting traverse of
the 1,600-kilometre Mountains-to-Sea Trail
in North Carolina, in 2012, involved running
from dawn to near-dawn for more than three
weeks, sleeping just one to three hours a
night, barely pausing long enough to let her
support crew duct-tape her blistered feet and
cram food into her mouth. Fortunately, Van
Deren had an advantage. Surgery to remove
part of her brain that was triggering epileptic
seizures had left her with poor memory and
diiculty keeping track of time. “I could be
out running for two weeks, but if someone
told me it was day one of a race,” she once
joked, “I’d be like, ‘Great, let’s get started!’”
For Van Deren, ignorance is bliss – because
if she doesn’t realise how far she has already
run, that knowledge can’t weigh her down.
And it turns out that deception has similarly
powerful efects in the lab. In one study,
cyclists in a heat chamber pedalled faster >
MAY 2018 101
when the thermometer on the wall was
rigged to display a falsely low temperature.
In another study, cyclists racing against a
virtual-reality version of their own previous
best performance were able to keep pace even
when the avatar was secretly sped up by two
per cent. (They couldn’t keep up when it was
sped up by ive per cent, though. The power
of deception has its limits.)
Outside the lab (and without brain
surgery), it’s not easy to trick yourself. But
there is one surprisingly powerful form of
self-deception that consistently works. If you
take a mouthful of sports drink and swish it
around in your mouth, you’ll activate oral
sensors that tell your brain more fuel is on the
way – even if you then spit the sports drink
out. If you’re exercising for a few hours or
more, you’ll probably ind it gets harder to
keep chugging down sports drinks. Use
the rinse-and-spit technique to prevent
your brain from shutting your muscles
down prematurely.
DO A MENTAL TAPER
At the 1983 World’s Strongest Man
competition, in Christchurch, New Zealand,
a fresh-faced Canadian powerlifter named
Tom Magee, later known as MegaMan
during a brief World Wrestling Federation
career, deadlifted 535 kilograms of local
cheddar cheese – still the heaviest deadlift
on record. The key, Magee says, was the
“mind-endocrine link,” which enabled him
to lood his body with adrenaline. “These
big lifts were done with extreme passion and
emotion,” he says. “I could lift far more that
way, but it took a lot out of me.”
In other words, Magee’s feats required
peak mental as well as physical efort – a fact
that many athletes neglect. Marathoners
typically cut their mileage in half in the week
Pain and gain:
Salazar collapses
after winning the
Boston Marathon.
102 MAY 2018
leading up to an important race, to make sure
their bodies are suiciently recovered for
a supreme efort. But accumulated mental
fatigue can be just as debilitating. In a 2009
British study, simply sitting at a computer for
90 minutes doing a cognitive test reduced
endurance in a subsequent cycling trial
by 15 per cent. Another study found that
suppressing strong emotions (the subjects
had to keep a poker face while watching a
video of a woman eating her own vomit)
also sapped endurance. So if you’ve got an
important workout or a big match coming up,
give yourself a “mental taper” to make sure
you’re fresh. You should be reading a good
book or watching a movie the night before,
not doing your taxes.
TRAIN YOUR BRAIN
When I ran my irst marathon a few years
ago, I spent almost as much training time
sitting in front of a computer as I did logging
kays outside. I was trying out a new “brain
endurance training” program, developed by a
researcher named Samuele Marcora. The idea
was that by taxing my brain’s ability to stay
focused, I’d gradually get better at sustaining
the concentration required to hold my goal
marathon pace for hours at a time. The result?
My quads seized up after 35 kilometres, and I
hobbled to the inish without getting a chance
to really test my newfound mental reserves.
Still, Marcora’s brain endurance training
protocol has been racking up some impressive
results. In one study, subjects who did the
computer tasks while pedalling stationary
bikes for an hour improved their time to
exhaustion by 126 per cent after 12 weeks.
In comparison, those who did the physical
training improved by just 42 per cent.
What these indings demonstrate is
that you can up your mental endurance
to improve your physical performance.
Marcora’s advice is to train when your brain
is tired – the mental equivalent of wearing a
weighted vest. Long day at work? Up all night
with a sick child? Don’t cancel your workout;
instead, adjust your expectations and use the
opportunity to build your brain endurance.
TALK TO YOURSELF
After Alberto Salazar struggled to a
disappointing sixth-place inish in the US
college athletics championships in 1978,
 FITNESS

IF YOU TELL YOURSELF IT FEELS

HARD, YOU’LL QUIT SOONER

he returned home and posted a sign on his
bedroom wall: “You will never be broken
again.” It became his mantra – and Salazar
became famous for an unyielding racing style
that made him the fastest marathoner in the
world and occasionally landed him in the
medical tent after his races.
Did the words in his head really spur him
on? According to a growing body of research,
the answer is yes. The internal monologue in
your head inluences how your brain assesses
the signals coming in from your muscles,
heart and lungs. If you tell yourself that it
feels hard, you’ll quit sooner. In a 2016 study,
cyclists in a heat chamber boosted their time
to exhaustion from 8 to 11 minutes after two
weeks of “motivational self-talk,” learning
to replace negative thoughts like “I’m
boiling” with positive ones like “I’m ready for
this”. Tellingly, they also pushed their core
temperature half a degree higher. Changing
the words in their heads allowed them to
access a hidden reserve of endurance.
In a sense, that’s what Kipchoge was doing
at Monza. By smiling, he was giving himself a
form of physical self-talk, reassuring his brain
that his body was ine. A study published last
year found that when runners were told to
smile, they ran more eiciently and burned
two per cent less energy to sustain the same
pace. But for Kipchoge, the science just
conirms what he already knows. “I don’t run
with my legs. I run with my heart and my
mind. When you smile and you’re happy, you
can trigger the mind to feel your legs.”
ENDURE: Mind, Body, and the Curiously Elastic
Limits of Human Performance (HarperCollins)
is out now.

MAY 2018 103

 HER
SEX SECR

104 MAY 2018

 SEX

There are some things she won’t tell you. Maybe she’s too shy, too
polite, too afraid to hurt your feelings. So we asked hundreds of
women to open up, anonymously. Brace yourself – and get ready
to learn a lot, from the women and the experts alike. Then use
the intel to make your love life hotter than ever. She’ll thank you>

BY J E R I LYN COVE R T
P H OTOG R A P H Y BY STE PHAN WÜ RTH

ETS,
REVEALED

MAY 2018 105

 SECRET 1
SHE WANTS YOU TO
KISS HER MORE.
He doesn’t like making
out and it sucks. / He’ll do it
if I ask, but barely uses his
tongue. / I want him to grab
me and kiss me. / I want to
feel that he means it.
“ I LOVE THE IDEA
OF GETTING CAUGHT
IN THE ACT IN
A PUBLIC PLACE”
SECRET 3 SECRET
SHE WANTS IT
ROUGHER AND
RISKIER.
Spank me harrrderrrr. /
I want to role play! / I wish
you were more adventurous
and sure of yourself. I wish
you had a little Christian Grey
in you. / I want him to pull
my hair. / I love to be tied up!
/ I love S&M. / I love it rough,
and I mean really rough. / I
like bondage. / I get turned
on when a guy takes control in
bed. I get turned off when a
guy tries to control my life.
Submission and domination
fantasies are common among
both genders, the Journal of
Sexual Medicine reports – 65 per
cent of women want to be sexually
dominated. Suggest 50 Shades
for movie night, says sex therapist
Dr Holly Richmond. Yeah, we
know, but it’s a solid segue. Say
“Feel free to laugh, but it’s time
I learn what the fuss is about.”
During, be flattering and flirty: “I’d
like to try that on you.”
106 MAY 2018
In our poll, 63 per cent of women
wished to be kissed more. But
when deep kissing only happens in
foreplay, you lose the benefits
of those great makeout sessions
of your early days, says Aleece
Fosnight, a sexuality counselor.
Try this: kiss her for two minutes.
That’s long enough for nerve
receptors in the lips to signal the
release of feel-good
neurotransmitters. It also
increases testosterone, boosting
energy and libido. Agree that
kissing doesn’t need to lead to
sex, so you don’t worry about
kissing too long.
4
SHE FANTASISES
ABOUT OTHER MEN
Fantasising about
I get off to the
someone else is normal,
says Richmond. Think of thought of other
it this way: she’s helping men. / I fantasise
herself climax, which about other people.
means she values hav-
Same sex or
ing good orgasmic sex
different. / I want to
with you. Thoughts are
not realities; you’re the have sex with a
one she wants inside coworker. / I am
her. (Same goes for your
thinking of
thoughts, so drop the
someone else when
guilt and enjoy them.)
I am with him.
SECRET 6
SHE FAKES IT. OFTEN.
I’ve never had an orgasm. Ever. With him or anyone
else. / I’ve only had an orgasm with one boyfriend, or
by myself. Everyone thinks that they have given me
one. / That “move” you have? Yeah. It sucks. I screamed
once ’cause I wanted it to end and now I’m stuck
pretending I like it. / Faked almost every orgasm
with him the past year.
“GIRL-ON-GIRL
SECRET 2
One fantasy you may
SHE FANTASISES share: her with another
woman. Over half of
ABOUT WOMEN. women fessed up to this
one, while 58 per cent
of men in a separate
Girl-on-girl porn is
Men’s Health Twitter poll
a turn-on. We don’t watch want a threesome with
porn, though – probably why their mate and another
he doesn’t know. / I want to woman. “Make it
personal: say the
have sex with a woman. /
thought of her with
Watching porn turns me on. another woman turns
Something about seeing a you on,” says sex
woman naked gets me excited.
/ I visualise women when
educator Tina Horn.
Watch lesbian porn.
Serious about a
I masturbate. / I want to try threesome? Talk
WARDROBE STYLING: REBECCA ENGLING/CREATIVE MANAGEMENT; HAIR: JONNY LEVI/CREATIVE MANAGEMENT; MAKEUP: SAGE/CREATIVE MANAGEMENT
being with a girl. boundaries first.
SECRET 5
Many women told
SHE LIKES TO PLAY us they secretly enjoy
frequent battery-
WITH HER TOYS, powered pleasure
BY HERSELF. – and in our survey, 23
per cent said they hide
I will always do it better
sex toys from their mate.
(Too bad – men like to
myself. / I own a dildo. / I’ve watch.) Make sex-toy
never orgasmed during sex, shopping a kinky date
night – in person (try
only from masturbation. / I the welcoming Adam
love to masturbate more than & Eve chain) or online,
have sex. / I can only get off by says Richmond. Ask the
myself. / Porn and a vibrator, staff plenty of questions;
frequently, to get the full
they’re used to it. If
something turns her (or
pleasure I’m seeking – and not
you) on, go for it. Try the
getting from my BF. / I have a We-Vibe Sync, created
much higher sex drive than he for couples. Its C shape
does, and I have to take care of
stimulates her clitoris
and G-spot during sex.
myself more than he knows.
You’ll feel the sensation
/ I use my vibrator often. as well.
More than four in 10 women admit this. Don’t
confront her; instead, ask what she likes, or better yet,
have her show you, says sex therapist David Ortmann.
Say, “I’d love to watch you touch yourself – it would
be so hot and help me learn how to touch you.” While
she’s masturbating, kiss her neck, touch her nipples,
caress the back of her knees. Note what she looks
like when she comes, and copy some of her touch
techniques. Ask easy questions so she can stay in the
moment, says psychologist Erica Marchand. “Faster
or slower?” “Softer or harder?” Not “What should I do?”
Remember, the clitoris is tiny, so small changes make
a big difference.

SECRET 8 SECRET
ACTION TURNS ME ON.” SHE’S AFRAID
TO EXPRESS
HER NEEDS.
I don’t like it when he
rubs my clit. It makes me
SECRET 7 numb. / I like receiving
oral but I’m embarrassed. /
I like when he I wish he’d do more foreplay,
SHE’D BE INTO SOME WILD masturbates me. / I would especially with the boobs! /
STUFF, IF YOU’RE DOWN WITH IT. really rather have an open Nipple play plus oral and
intercourse gets me to
relationship or experiment orgasm faster. / My G-spot
Seven out of 10 women are eager to try something new.
with outside partners. / I is not that far in. / I like to
So make sexual “menus,” suggests sex therapist Michael be fingered.
Aaron. You each write down types of sex you’re excited don’t mind if it’s quick
to try (green light), curious but nervous to try (yellow), or most of the time. / I’d like to
For whatever reason
that are off-limits (red). Then you each pick one green try 69. / I love giving him – shame, maybe, or to spare
and one yellow from the other’s menu. It’s fun and helps
blow jobs / I like anal sex. / I your feelings – 46 per cent of
you practise negotiation, says Aaron. Apps such as Let’s
Try It are like this (you each fill out a sex questionnaire, love watching him come. / women aren’t asking for what
and mutual desires are revealed), but paper is intimate Crazy, crazy wild positions. they want in bed. The best
and bonding. “The unknown can really be a turn-on,” says way to get her to open up is
Would be funny just to try for you to share first. Say, “I
sex therapist Michael Salas. “Discovering new things
about our partner not only energises us erotically but it
them! want to tell you something,
energises the connection as well.” but it feels awkward – can you
just listen?” That creates a
space for safe talk, says
psychologist Foojan Zeine.
Sharing something private
offers deeper intimacy – she’ll
love it.
“ I OFTEN FLIRT WITH
STRANGERS TO SEE
IF I’VE STILL GOT IT”
S E C R E T 10
SHE FEELS
EMBARRASSED ABOUT
HER SEXUAL PAST.
I’ve been with
more men than he’s
been with women.
/ What’s a bigger
secret, that I’ve
done anal or had
threesomes? /
I’m good with my
mouth ’cause I’ve
had practice.
SEX
9
SHE WANTS
SEX MORE
I want it all the time. /
Be more attentive, explore
my body. / He doesn’t know
how bored I am. There are
no erotic surprises left. / I’d
want sex more often if it
wasn’t so chore-like. Seduce
me, turn me on! / I need to
have sex daily. / He doesn’t
know how sexual I can be.
Don’t assume she’s not
in the mood. Seven out of
10 women told us they want
sex more often, and more
romance. Richmond suggests
romantic (and dirty) talk
throughout the day. “Foreplay
can last all day,” she says. Or
set up a regular date night.
Dress up. Make an effort, like
when you were first dating.
Relax and have fun. Keep the
tone flirty and romantic. Turn
on the charm and curiosity as
if you just met. Candles and
music are clichés for a reason.
Use them.
Women tend to downplay
their sexual history; 38 per
cent told us they were
hiding something. She may
fear you’ll lose respect for
her, says sex therapist
Marty Klein, author of Your
Sexual Secrets. But
encourage her to share,
and don’t react harshly.
Instead, ask questions in a
friendly way: “Why did you
choose to do that?” “What
did that mean to you?”
That’ll give her a chance to
fill in the details before you
jump to conclusions. >
MAY 2018 107
WHIP YOUR
SEX LIFE
INTO SHAPE
Need help fulfilling your deepest fantasies?
Listen to a former dominatrix
BY JENNY NORDBAK

FOR TWO YEARS after uni-

versity, I led a double life. By day
I was Jenny, the gloriied oice
secretary – but by night I became
Mistress Scarlett, a dominatrix at
a sex dungeon, where I learned
a lot about secrets. Of course, I’d
already had lots of personal expe-
rience keeping my own.
When I started having sex,
I felt overwhelming pressure
to please my partner and to be
pleased by the same motions that
got him off. If I couldn’t achieve
climax, then there must be some-
thing wrong with me, right? For
years, I faked it with my partners,
too insecure to tell them what I
needed. Sex was about pleasing IN THE DUNGEON, I LEARNED
them; masturbating was about
pleasing myself. JUST HOW AFRAID PEOPLE
Final year, I snapped: I
decided to explore what I ARE TO SPEAK UP IN BED.
really wanted from sex. When
I stumbled across a job ad for a
afraid he would reject me, until allowed each other to explore up in bed. And their partners
dungeon, I didn’t hesitate. I kept
one day I discovered he had a our desires together with trust have no idea. I would meet with
it from my boyfriend for months,
BOBBY QUILLARD (NORDBAK)

secret too. and openness. clients before each session in an

He’d been cheating on me That relationship ended, but it interview room, a sacred space
Jenny
with his ex. Not only that, but he opened my eyes to how naive we that was part confessional, part
Nordbak is
the author was also into some of the kinkiest can be in thinking we’re the only therapist’s couch. There, clients
of The stuff I’d ever heard of. After the ones hiding something. would give voice, sometimes for
Scarlett In the dungeon, I learned just the irst time ever, to their darkest
initial shock – and some awk-
Letters.
ward, diicult conversations – we how afraid people are to speak desires and deepest shame. They

108 MAY 2018


knew I wouldn’t judge them, and
that was liberating for them. This
feeling of safety is what we so
desperately need from our part-
ners but rarely get. I would argue
that in most cases we don’t get it
because we don’t ask for it. Being
vulnerable can be terrifying, but
I promise it’s worth it. My experi-
ence taught me that – plus a few
other things.
1. Your secret is never as
dramatic as you’ve made it
in your mind. Countless times I
wanted to laugh at the harmless
things people hide from their
partners. Some men simply
wanted to worship their wives’
feet. I can guarantee those
women weren’t going to turn
down regular foot rubs, but it was
a deep source of shame for those
men. It’s scary to be different,
but I can tell you that almost no
one is totally fulilled by the ste-
reotypical images of sex we see
in TV and ilm.
2. At the heart of all sexual
secrets is a fear of rejection.
Consider the risk/reward. A client
of mine desperately wanted his
wife to use him as a chair. He
worked up the courage to tell her
– and she laughed. Then she apol-
ogised, they talked it through,
and she was more than happy to
let him explore his fantasy. Don’t
get too upset by your partner’s
initial reaction. You’re catching
them off guard, and negativity
may indicate insecurity rather
than judgment.
3. We like to think we’re
open-minded, until we’re
tested. When a group of married
female friends met to discuss
my book, I asked if they’d want
to know if their husband was
secretly into one of the kinky
things I’d described. At irst they
all said yes, but as they examined
how it could affect their rela-
tionship, many changed their
minds. That’s the crux: would
you want him to stay repressed
and unsatisied, or be totally
honest but you could never
look at him the same way? I, for
one, want to see as much of my
partner as he’s willing to share.
It’s worth a little discomfort to
experience true intimacy.
4. Pretending in the early
stages of a relationship is
incredibly common because
trust hasn’t been built yet, and
inding the right time to open up
can be diicult. There is no right
time. You just have to go for it.
5. This fear of revealing
desires leads to lots of
couples who are sexually
incompatible. Say a woman
who fantasises about being
with an alpha male discovers
her partner also wants to be
submissive. So when one of them
is having a fulilling experience,
the other won’t necessarily be
into it. That’s okay. In a healthy
relationship, when you put your
partner’s needs irst, they will
be excited to reciprocate. But
sometimes that incompatibility
can’t be bridged. There is always
a healthy way to explore your
desires if both partners are will-
ing to be creative.
6. Even if you don’t hold a
secret, create a space where
your partner would be com-
fortable revealing theirs.
Almost all the wives of my cli-
ents didn’t know their partners
were hiding what they really
wanted. Many had gently tested
the waters and been crushed.
Keep in mind, your partner may
tell a story about someone else
who was into something, and
watch your reaction. It’s less
scary that way.
SEX
GUYS HOLD SECRETS TOO
Should you confess? Here’s what the experts say
69%
DON’T TELL
How often you masturbate. As long
as you have satisfying sex with your
of men hide their partner and feel connected to her, then
masturbation she doesn’t need to know. (Besides,
she probably already does.)
DON’T TELL
Your attraction to others. No plans to
83%
have been
act on it, right? Then keep it to yourself.
It may hurt her feelings and isn’t likely to
bring you two closer.
secretly attracted
to a woman other DON’T TELL
than their partner Your one-night stand. But only if
it truly was a one-time thing and you
have no intention – like, really, none –
of repeating it. Can’t handle the guilt?
Confess to a therapist, not her.
14%
have had sex
M AY B E T E L L
Your number. If it concerns her safety or
if she shares hers, tell her. If she baulks,
with a prostitute
without their say “You don’t get to decide what my
wife’s/girlfriend’s behaviour means to me – I do. And I’m
knowledge telling you that you’re special.”
M AY B E T E L L
That dumb thing you did at uni. Hid-
36%
of men have
ing it may make it seem bigger than it
actually is. Say, “Can I tell you some-
thing I’ve never told anyone?” This sets
her up for deeper intimacy.
faked orgasm
TELL
Your struggle with ED or low desire.
6%
are hiding their
This affects your partner too. Men tend
to keep secrets to protect their male
ego – but honesty makes you more of
a man, not less of one.
true sexual
orientation
TELL
You’re secretly bisexual. Being
authentic is important. Don’t sweat the
68%
timing – it’ll never be perfect. Find the
support you need, and remember that
short-term discomfort can lead to long-
of men hide their term connection.
porn watching
habits from TELL
their partner Your porn habit. No need to leave
the browser window open, but if she
finds out she may wonder why you felt
58%
the need to hide it. Ask her what her
boundaries are regarding porn.
secretly want to TELL
have a threesome Your fetish or sexual fantasy.
with their wife/ You want her to try it with you, right?
girlfriend and
It just won’t happen if you never share.
another woman
Need a segue? Tell her you saw this
article in Men’s Health and it
37%
hide a fetish from
gave you the courage to bring it up.
Sources: Tara Fields, therapist; Dr Marty Klein,
sex therapist; Dr Les Parrott , psychologist; Dr
their partner Holly Richmond, sex therapist; Michael Salas,
sex therapist; Foojan Zeine, author of Life
Reset. Stats: polls of 1400-465 0 Twitter users.
MAY 2018 109
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 SURF ‘N’ TURF
Top-ranked surfer Matt ‘Wilko’ Wilkinson shows
MH around his favourite Byron Bay surf spots
BY BEN MCK ELVE Y PHOTOGR APHY BY REGINA K ARON

For a moment, it looked like it was going to

be a short day.
An hour earlier Matt ‘Wilko’ Wilkinson,
Byron Bay local and one of the world’s best
surfers, arrived at my hotel in his Holden
Colorado Crew Cab. With coffee and towels in
the cab and surfboards and wetsuits in the tray,
the plan was to spend the day touring some of
Wilko’s favourite local breaks. In the water, he
would teach me how to get up on a board; in the
car I’d get a sense of the man.
I learn something about Wilko five minutes
in, when he says he’s “psyched” to spend the
day with me, a rank surf-beginner and
complete stranger. The funny thing is that it
appears he means it. I don’t think Wilko has too
many bad days.
“Conditions don’t look great at Seven (Mile

112 MAY 2018


Beach), but we have the time, we might as well
hit it up,” he says.
As we drive through the hinterland, I ask
Wilko the biographical staples. He replies in
a slow but thoughtful drawl. He grew up in
Sydney’s West, and there he and his brother
rode motorbikes competitively until their
parents split and financial pressure meant his
father couldn’t keep his boys on bikes anymore.
Wilko Sr figured surfing would be a cheaper
pastime, so he moved the boys to the central
coast. Wilko Jr remembers ritually trudging to
Avoca Beach as the sun rose each morning,
his father pushing him into the breaking
waves on a banged-up old Ziegler board that
had the fins missing.
“The love started there,” he says with a laugh.
When we arrive at Seven Mile Beach the
MEN’S HEALTH X HOLDEN
swell is too choppy and unpredictable to
surf. As this is one of the few beaches around “The tide rises
here where we can drive on the sand, we
decide to get down and dirty, ploughing the rain comes
through the surf in the Colorado. As we
power through the shallow water Wilko
mentions that not only does Chris
down and
Hemsworth own a house we can see on the
horizon, but that Thor and his brothers are
from nowhere
very stylish surfers. This praise gains some
weight when the styles of a few other
a giant wave
celebrities who have come to Byron to surf
with Wilko are not so generously described.
crashes behind
The tide rises, the rain comes down and,
from nowhere, a giant wave crashes behind Wilko’s truck”
Wilko’s truck. As the swell rises up over the
wheels and threatens the doors of the truck,
onlookers look on in astonishment, >
MAY 2018 113

WILKO’S
Best of Byron
BEST COFFEE
“There’ a place called Sparrow
(1b Byron St) that pumps out
great coffee in the heart of town.
It also does Allpress coffee, which
I’m a fan of.”
BEST BUSHWALKING
“I do the lighthouse walk out to
the cape from town pretty
regularly, especially in whale
season. Sometimes you can
literally see hundreds of whales
from the point and on the way in
you occasionally see koalas.”
probably wondering if we’re okay.
As I said, it looked like it might be a short day.
Thankfully, when the wave recedes into
the roiling brine, the Colorado’s sunken tyres
take purchase and Wilko drives the vehicle
to safe sand.
“Bit of fun!” Wilko says, poking his head out
of the driver’s window, his breezy demeanour
in stark contrast to those around him.
We drive on and I learn more about Wilko’s
life. After long stints back in Sydney, in both the
east and west of the city, and shorter sojourns
in more than a dozen countries Wilko, who is
not even 30, says he‘s found a permanent
home in Byron.
“The pace of life here suits me,” he says.
On the way to the next beach we drive past
the site where Wilko plans to set up a bed-and-
breakfast (his father will be employed as the
caretaker). Then we take in the golf course
where Wilko increasingly finds himself
teeing off in what you suspect could
become a full-blown addiction once his
surfing career is over.
“I probably play three or four times a week,”
he says quietly, as though he’s describing an
affection for something taboo. Later Wilko
mentions even more quietly that he recently
bought a brand new buggy.
“I said if I won a comp this year, I’d buy one.”
After nearly dropping out of the tour three
years ago, Wilko has had the two strongest years
of his career and comes into the current tour
ranked fifth in the world and in red-hot form. I
asked what changed. There’s a long pause.
“Pulled my finger out.”
We pull up at one of the luxury bungalows at
Elements Resort and, with two of Wilko’s boards
under our arms, walk over the dunes separating
Belongil Beach and the resort. Here the surf
conditions are ‘goldilocks’ – clean and big enough
for Wilko to be interested but not so big that a
novice such as myself will be blown off the beach.
As we paddle toward shore Wilko picks out
waves for me. Soon I’m cresting them and
rushing toward the beach, Wilko yelling at me to
stand up. The exhilaration in the moment is total.
I ask Wilko if he’d like a turn. It feels as though the
words have barely escaped my lips before he’s
destroying a left hander out the back. I paddle out
a few more times but mostly just watch Wilko
tear it up from the best seat in the ocean.

BEST WIND-DOWN SPOT

“The surf, obviously but when it’s
bad I play golf at the Byron Bay
Golf Club (62 Broken Head
Road). When I’m home I
play three or four times a week. I
don’t have many friends who can
play and when I started I didn’t
like to play on my own. Now I
don’t care.”

BEST PLACE FOR A

POST-SURF BEER
“The Railway Friendly Bar (86
Jonson St) has live music every
night and it’s always a nice mix
of local people and nice young,
fun tourists.”

BEST CHEAP AND

CHEERFUL EAT
“There’s a hole in the wall taco
spot in town called Chihuahua
Taqueria (25 Jonson St) . If you
need to recharge, you can’t beat
their tacos.”

BEST PLACE
TO SPLURGE
“The Balcony (Jonson St &
Lawson Lane) Is a favourite. It’s
got excellent atmosphere,
cocktails and fresh seafood.”

114 MAY 2018

 MEN’S HEALTH X HOLDEN

Back in the Colorado, with the heat on and
Migos playing I ask Wilko about that finger-
pulling that changed his fortunes.
“I guess I just took everything more seriously,”
he says. “I used to see competing as just going for
a surf, but now I think about the competition and
who I’m up against and where we are in the draw.
I was thinking about that last week a lot.”
Last week was an Australian Institute of Sport
camp for the Australian surfers most likely to
compete at the Tokyo 2020 Olympics.
“It’s probably going to be in a wave pool, so
that’s going to be something different.”
We pull up at Wategos Beach, get a coffee and
SWELL TIME
watch the waves roll in. I ask about the tension Warm-up
between surfing as a sport and as something
more meditative – a conversation with an
element. I can imagine the tension also exists in “At events I used to just run
Wilko himself. down and surf, but now I think
He ponders the question and says he reckons more about getting my mind
surfing can be both, and also that perhaps that’s and body ready to compete,”
unique among sports. says Wilko. Use this warm-up
“When I come back from a tournament, the before you ne extt paddle
ddl outt
thing I like to do in my downtime is surf,” he says.
A large set comes in to the beach and Wilko
starts to get antsy in the driver’s seat. Lunges,
“I mean, I can’t imagine Usain Bolt relaxes by forward
running as fast as he can.” and lateral
x 10

Squats x 10

Arabesques x 5
“Lean forward with one leg on
the ground and the other
sticking out straight behind.
This switches on the muscles in
your legs and core.”

Full-body stretches x 5mins

Deep-breathing exercises
x 5mins
“This gets my mind back to
thinking straight, rather than
being all jacked up by the
competition.”

“I used to see competing

as going for a surf now I
take it more seriously”

MAY 2018 115

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ELITE
122 TORCH FAT IN A HURRY
BY TRAINING SMARTER.
126 TAKE THE FAST LANE TO
GETTING SHREDDED.
128 MAKE THIS MCMUFFIN
FOR GAINS AND TASTE.

Because fit is the new rich

KEEP YOUR
BODY FIRING
AS HE RIPS IN TO HIS 18TH NRL SEASON,
WARHORSE PAUL GALLEN SPILLS HIS SECRETS
ON BUILDING AN INDESTRUCTIBLE FRAME >
BY IAN COCK ERILL PHOTOGR A PH Y BY JASON LEE

MAY 2018 117

ELITE

BUILT
TO LAST
WHO SAYS YOU’RE PAST YOUR PRIME?
CRONULLA SHARKS VETERAN PAUL
GALLEN SHOWS YOU HOW TO STARE DOWN
AGE AND STAY AHEAD OF THE PACK

SOMEHOW, PAUL GALLEN

appears to have missed the
memo about the NRL being the
world’s most brutal competition.
Conventional wisdom is that no
player, let alone a workaholic
forward, can survive its rigours
much past the age of 30. And yet
there’s Gallen, still excelling at
36 and coming off a season in
which his Cronulla teammates
voted him their best and fairest
and Dally M judges anointed him
the NRL’s lock of the year. Not
bad for a veteran who might F
have been tempted to take it AM PA L
easy after leading the Sharks to P ITI
their first premiership in 2016. 20 1
3
: 80
:1
N

118 MAY 2018


But surely this year will be his last, right?
Not necessarily. “I’m not going to stop
because of my age,” Gallen says. “Age is
only a number.”
He’ll hang up his boots, he adds, either
when his best no longer meets his exacting
standards, or an up-and-comer can do the
job better than him. Until then, pass
the liniment.
Gallen’s story is testament – if not
incontrovertible proof – of how certain
approaches, both physical and mental, can
keep you in the game longer.
It’s also a story as unlikely as it is
inspiring. In his 18th year of playing top-
grade rugby league, Gallen – a banged-up
metre-eater, no less – is not only
maintaining many performance and power
measures, he’s setting new ones. The guy is
a beast. A beast who is reverse-ageing.
“There’s not many like him,” confirms
the Sharks’ physical performance manager
Andrew Gray. “Drive. Attitude. He’s
achieved everything, but he’s still looking
for ways to get better.”
That last attribute is priceless, argues
Gray, because you either keep moving
forward in the NRL or you go backwards.
“He’s also got a good aerobic base, and he’s
actually accelerating and running faster
than ever.”
And that’s not all. “It’s really important
for veteran athletes to maintain their
strength, because they can lose that at the
back end of their careers,” says Gray.
“Fortunately, strength has always been his
forte. And yes, you can get stronger at the
age of 36.”
Indeed, Gallen says he takes
encouragement from a bodybuilder he
knows, who says “your peak strength is
between 32 and 38”.
Spurred by that and his rampant
competitive instincts in the club gym
– where he’s the old bull shifting iron
alongside young, testosterone-fuelled
teammates – Gallen’s PBs keep rising.
“I’m top two or three at every exercise,”
he says, matter-of-factly, before rattling off
his impressive quiver of PBs: deadlift (his
favourite) – 3 x 225kg; bench – 180kgs; squat
– 3 x 210kg; bench pull – 130kg; weighted
chin-up – 2 x 40kg.
“I don’t have the biggest squat, bench or
deadlift, but I like to push myself and all
the boys know it. They watch me do my last
set and then walk over and add one
kilogram on each end of the bar to try to do
it themselves. They know it annoys me.”
PROTECT AND DEFEND
Gallen’s toil off the field makes possible his
herculean workload on it. In 2017, he
averaged more than 17 hit-ups a game and
used his strength and power to bust out of
57 tackles. Defensively, he made 814 tackles
at an efficiency rate of 92 per cent: that
means that when he lined up a player, nine
times out of 10 the ball-carrier hit the deck
without offloading to a teammate. It’s also
likely he felt those Gallen hits when he
climbed out of bed the next morning.
Quite apart from the pride and
enjoyment he derives from pushing
himself in the gym, Gallen appreciates how
integral the strength it builds is to his
effectiveness and longevity.
“That’s a big factor in being able to keep
my joints strong and together. I find if I stop
training at the end of the season I get a
really sore lower back and shoulders, so I’ve
always got to be doing something.”
That something, famously, is usually
boxing. And while the training involved
around ringcraft doesn’t always dovetail
neatly with Gray’s preferred schedule, he
finds accommodation.
“Boxing and sparring, from a strength
and conditioning periodisation perspective
in pre-season, presents a challenge, but it’s
one we’ve embraced,” says Gray.
“There’s certainly elements, like aerobic
capacity, strength and power, where it
doesn’t hurt to have additional work, and I
take the view that it helps freshen his mind,
which is just as important. It’s give and
“I DON’T HAVE
THE BIGGEST
SQUAT, BENCH
OR DEADLIFT.
BUT I LIKE TO
PUSH MYSELF”
05/18
take.” For his part, Gallen is in no doubt
about boxing’s role in his success.
“Just sparring for half a dozen rounds a
night is part of what keeps me fresh and
stops the pre-season grind from becoming
boring,” he says.
NEVER STOP LEARNING
Gallen’s interests outside the game go
beyond boxing. He does business
development for a couple of companies.
And he’s developing an online training
program – ‘How I train and get powerful’
– “for guys who know their way around the
gym, rather than novices”.
“I don’t want the drain of thinking 24/7
about rugby league,” he says. “I need the
variety of doing different things.”
It’s far from a solo project, though. “I
have to give a big rap to Andrew. At my age,
he’s asking me to push myself. Strength
coach Rob Leslie has been great, too.”
There’s also his boxing trainer, Southside
Boxing Gym’s Graham Shaw. And Justin
Lang, an exercise physiologist he works
with who specialises in gymnastics and
barbell strength training.
Knowledge, it seems, can be found in
many places, as long as you’re prepared to
look for it.
“I push myself everywhere,” says Gallen.
“I see it as part of my role at the club to set
the example.”
It’s an example we should all heed. So
you’re not 18 any more? Carrying a few war
wounds? So what? Keep striving. >
MAY 2018 119
ELITE

“STRENGTH HAS
ALWAYS BEEN
HIS FORTE. AND
YES, YOU CAN
GET STRONGER
AT 36”

SEIZE POWER
THIS PAUL GALLEN-INSPIRED WORKOUT, MADE UP EXCLUSIVELY OF BIG, CLASSIC
MOVES, FOCUSES ON BUILDING AN ARMOUR-PLATED BODY THAT CAN BOTH WITHSTAND
AND INFLICT HEAVY PUNISHMENT. THINK OF IT AS YOUR TICKET TO THE TOP

WHAT TO DO
Even if you’re half Gallen’s age, do a warm-up set for each exercise before trying to shift the heavy
loads. Once down to business, do 4 sets for each exercise, adding plates for each set, aiming for rep
counts of 10, 8, 6 and 4. Rest for 2-3 minutes between sets. You’re
o e gogoing
g to
o need
eed eevery second.

A A
A A A

B
B B B

1/ SQUAT 2/ BENCH PRESS 3/ DEADLIFT 4/WEEIGHTEDCHIN-UP 5/ HORIZONTAL ROW

Stand strong with a barbell
across your shoulders (A).
Brace your core, push back
your butt and sink into a
squat, thighs roughly
parallel with the floor (B).
Push through your heels to
return to the start position.
Unrack a loaded barbell
and hold it above your
chest with a shoulder-width
grip (A). Keeping your
elbows in tight, lower the
bar to your mid chest (B).
Squeeze the bar and drive
it back to the start position.
Bend down with a neutral
spine to grasp a loaded
barbell that’s touching your
shins (A). Keeping your
weight on your heels, use
the muscles of your glutes,
quads and hammies to
stand up tall (B).
Hangg, arms at full
extension,
i from
f a chin-up
hi
bar (A). Add weight via a
backpack or chains. Think
about pulling the bar
downwards until your chin
clears it (B). Pause for a
moment and lower slowly.
Hang from a racked barbell,
your body straight, heels on
the floor (A). Retract your
scapula and squeeze the
muscles of your back as
you pull your chest up to the
bar (B). Lower under
control and repeat.

120 MAY 2018

 BRUSH UP ON YOUR GROOMING

THE LATEST
NEWS,TRENDS
AND EASY
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ELITE

THE NEW SCIENCE

OF FAT-BURNING
THE KEYSTONE OF EFFECTIVE WEIGHT LOSS IS
TRAINING SMARTER, NOT HARDER. BY FLIPPING
BETWEEN MUSCLE GROUPS AND MOVING THROUGH
ALL PLANES OF MOTION, YOU CAN BURN
KILOJOULES AT YOUR BIOMECHANICAL BEST.
TIME TO LIGHT THE FIRE

1AA

2AA

1AB

A
2B

SUPERSET

1BENT-OVER BARBELL ROW 2

REVERSE DUMBBELL LUNGE
(4 rounds of 12 reps) (4 rounds of 12 reps per leg)

TURN UP THE HEAT

H Start by elevating your heart rate
Strength coach Dan Lawrence’s peripheral heart action
(PHA) training circuit will pump blood around your body,
raise your metabolism and extend your kilojoule burn for
the next 24 hours. Follow this workout on Mondays and
Thursdays, resting 20 seconds between supersets and 90
seconds after each round. The breaks might seem short,
but that means more time spent surging your fat loss.
into the fat-burning zone with
a compound upper-body move
that builds your back, biceps and
rear delts. Holding a barbell with
an overhand grip that’s slightly
wider than shoulder-width, legs
bent and back straight, bend
forwards (A), letting the barbell
hang. Keep it close as you row
it towards your lower abs (B).
Pause, and return under control.
Now switch your efforts to your
lower body. Here, you’ll work your
legs separately to extend the
duration of your sets and double
your fat burn. Stand tall, holding
a dumbbell in each hand (A).
Tense your abs as you step your
right leg backwards to load your
left leg. Aim for both to be bent at
90° (B). Drive through your left
heel to step back up. Rest 20
seconds after working both sides.

122 MAY 2018

 05/18

EXPERT DAN LAWRENCE

NCE THE
SPECS
EXPERIENCE Elite strrength
and conditioning coach MUSCLES
TARGETED
Lawrence has made athhletic
performance his priorityy to
help you move better annd burn
fat in a sustainable wayy.

WORKOUT

25
MIN

RESULTS IN

04
WEEKS

LEVEL
HARD

4A

3AA

3AB
4B

SUPERSET

3
DUMBBELL PUSH PRESS
(4 rounds of 12 reps)
Shunting your blood back to your
upper body will take the intensity
up a level, ensuring you keep
torching through fat. With your
feet shoulder-width, hold a
dumbbell in each hand at
shoulder height (A). Slightly dip
your knees as you generate
maximum power in your
shoulders to press the weights
overhead (B). Slowly return the
dumbbells to the start.
4
TRAP BAR DEADLIFT
(4 rounds of 12 reps)
You guessed it: it’s back to your
legs to finish. As it works your
largest muscle group, leg training
requires maximum effort,
meaning a bigger kilojoule burn.
Standing inside the bar, hinge your
hips to grab it with your palms
facing in (A). Keep your back
straight and shoulders pinned as
you drive your hips forwards to lift
it (B). Hold then lower. Rest 90
seconds before round two. >

MAY 2018 123

ELITE

2AA
1AA

2AB
1AB

SUPERSET

1LANDMINE THRUSTER
(4 rounds of 12 reps)
SCULPT AN HD 6-PACK Kick off your workout with
thrusters, which require your
You’ve used PHA training to trigger extra kilojoule burn,
upper and lower body to work as
now supercharge your results from all angles. “There’s no
one to carve off fat. With your feet
reason to restrict your training to just the sagittal plane,”
shoulder-width, hold one end of a
says Lawrence. We move across three planes in life, so
barbell to your chest, the other
we should replicate this in our workouts.” Perform these
end in a landmine attachment.
multi-directional moves on Tuesdays and Fridays, with 90
Squat as low as possible (A),
seconds’ rest between supersets.
before driving out of the squat as
you press the weight over your
head (B). That’s one rep; now
lower and repeat.
2
LATERAL SKATER JUMP
(4 rounds of 6 reps per side)
Often missing from guys’ training,
the side-to-side movement
triggers a powerful EPOC effect,
which will help extend your
kilojoule burn for the next 24
hours. With slightly bent knees,
stand on one leg (A). Explode off
your grounded leg to bound your
body sideways, landing on your
elevated leg (B). Immediately
explode back the opposite way.
Now you’ve got it.

124 MAY 2018

 05/18

THE
SPECS
MUSCLES
TARGETED

WORKOUT

30
MIN

RESULTS IN

04
WEEKS

LEVEL
MED

3AA

3AB

4AA

4AB

SUPERSET

3
ONE-ARM K’BELL SWING
(4 rounds of 10 reps per arm)
You’ve probably tried a double-
arm swing before, but to further
the move’s benefits and expend
extra kilojoules, swing solo.
Stand with your feet wider than
shoulder-width and bend your
knees to grab the kettlebell with
one hand. Using the same hinge
pattern as the deadlift, sink your
hips back (A). Swing the weight
up to shoulder height (B). Switch
arms after 10 reps.
4
BEAR CRAWL
(4 rounds of 15 reps)
Drop to the floor to finish your
workout. This upgrade on bear
crawls will have you moving 360°
for full-body fat-blitzing. On all
fours, with your hands in front of
your shoulders and knees under
your hips, lift your knees off the
ground and travel five steps
forwards (A). Now shuffle five
steps left (B) and five steps right.
That’s one set. Collapse
afterwards a leaner man.

MAY 2018 125

 ELITE 05/18

EXPERT TONY BOUTAGY

The director of the Boutagy
Fitness Institute in Sydney,y,

RUNNING ON EMPTY
BRAVING THE PERILS AND PANGS OF INTERMITTENT FASTING
he extends the education of
qualified personal trainers
and has perused every stuudy
examining intermittent fastting.
COULD TAKE YOUR PHYSIQUE (AND YOUR HEALTH) TO NEW HEIGHTS

BESPOKE DEPRIVATION
CLEAN HOUSE IF means not eating or drinking
(except zero-kilojoule liquids) for
Personally, my end goal with IF is
not to look better with my shirt off an extended time during a 24-hour
but to ramp up cellular period. That could be 14, 16 or 24
housekeeping via a process hours, though it’s probably the longer
called autophagy, where healthy the better. The beauty of IF is that
cells gobble up damaged ones the duration and timing of your fast
before they spew out molecules can be tailored to the realities
that can cause cancer. When you of your life.
re-feed to end a fast, autophagy
cranks up.

THE HUNGER GAME

Will you feel hungry
sometimes doing IF? Sure.
The phrase in our industry is
that you have to make friends
with ghrelin, the hunger
hormone. It’s okay and
natural to feel hunger. Think
of it as good: it’s a sign your
body is starting to metabolise
its own fat stores.

FUELFURPHIES
You don’t need frequent
feedings to perform at
your best. Your ancestors
had to be able to get up to
hunt with mental clarity.
My output as a cyclist
is unaffected by
fasting.
fasting

FOOD-FREE DAYS PROTECTION PLAN

CULTTURE CLUB
A lot of guys snack before bed,
which slashes the duration of your
straight after dinner
fast. Try this: s
(the earlier thee better), consume a
small, sweet des ssert, such as yoghurt
hone . It stops production of
ith h
ghrelin until you’re safely asleep.
My approach to IF is to fast
for 24 hours twice a week,
and on most other days I’d go
14-16 hours without eating. A
note of caution, though: don’t
create a negative energy
balance every day of the
week. This reduces your
metabolic rate. Two-to-five
days per week is ideal.
There’s no quicker way to start
burning fat than to stop eating for a
bit. But will you lose muscle too? You
can all but eliminate that risk by lifting
weights, which protects muscle by
sensitising it to amino acids. Ideally,
work out at the end of your fast before
consuming 30-40 grams of protein.
Your body will send growth signals to
the areas you’ve just damaged.

126 MAY 2018

ELITE 05/18

HAM & EGG

MCMUFFIN
WITH DOUBLE THE PROTEIN OF A CERTAIN FAST-FOOD
POWER SAUCE
Progress
CLASSIC, OUR BREAKFAST MUSCLE MUFFIN WILL HELP Preserve
SWAP SUGARY SA F AN
BUILD MASS AFTER A MORNING WORKOUT WITHOUT EASY-TO-PREP ERNATIVE
COMPROMISING ON SPEED OR MOREISH TASTE THAT UPS ANTIOXIDANT
IN YO FFIN TO FIGH
M LE BREAKDO

TIMETOMAKE KILOJOULES
5 MINS 1770
PROTEIN CARBS
36G 45G

YOU WILL NEED…

• A muffin
• Eggs, 2 9
• Water, 300ml
• Cheddar cheese, 1 slice
• Ham, 2 slices Using a fork, whisk
• Spinach, handful together the chopped
tomatoes, vinegar,
For the tomato sauce Worcestershire sauce
• Chopped tomatoes, 100ml and honey in a bowl.
• Cider vinegar, 1tsp
• Worcestershire sauce, 1tsp

9
• Honey, 1tsp
• Salt and pepper

Both ham a
of the essend eggs contain all
n n
body need tial amino acids youine
s for musc r
le repair When it starts to combine,
season with a sprinkle of salt
and pepper and continue
whisking until you get
0 0 0 a smooth consistency.
4

4
2

2
12 1

12 1

12 1
4

4
10

10

10
6

8 8 8

0-3 MIN 3-4 MIN 4-5 MIN

Beware the white-bread
naysayers. Your body craves
fast-acting carbs post-workout to
boost your energy. Toast the
halved muffin and microwave the
eggs in a bowl with the water for
2min. Keep it on for 15sec more
for #yolkporn.
Add the slice of cheddar to one
toasted muffin half and put both
pieces in the microwave for
30sec. To ensure a soft bun,
place a shot glass of water
beside the muffin while you zap
it. It will evaporate, preventing the
dough from drying out.
Now for the fun part. Stack your
muffin with the eggs, ham and
spinach, before drizzling on some
of your home-made tomato
sauce (right). Season, then bite
down on your muscle-building
muffin. Oh, and grab a serviette Spoon out a dollop (or two)
– it might get messy. to safeguard your gains
from sick days.

128 MAY 2018

 ESSENTIALS
Our guide to what’s happening and what’s new

TRAIN FOR GAIN RETRO REVIVAL

Rado has unveiled a modern take
Technogym Skillrun shatters all expectations on a retro look with a big impact
of what a treadmill can be. It is the first piece on the wrist. The oversized indexes,
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fitness enthusiasts. Thanks to its unique Multidrive and carbon diffused steel combine
Technology™, Skillrun users can combine cardio to give the Captain Cook an
and power training in a single solution. unmistakably playful aesthetic.
Visit technogym.com/au RRP $3,175. Visit rado.com

TAKE A MOMENT
Savour your Nespresso
moment with the new Vertuo
machine and coffee range,
featuring unique Centrifusion™
technology for extracting high-
quality coffee with a creamy
and indulgent crema at the
GET THE BRIEF
Meet the new Calvin Klein underwear boxer
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online at nespresso.com/vertuo stretch fabric and button-down fly.
or by calling Nespresso Stockists: Calvin Klein Underwear retail
on 1800 623 033. RRP $299. stores and David Jones. RRP $59.95.

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ONE
WORD
ANSWER Take appropriate
measures and see
intimacy grow.

ANSWER
One
QUESTION
How many inches
does she really
want in bed?

CRUNCH TIME for all too many a

relationship occurs in the bedroom. But
it’s not your pyrotechnical approach to
nocturnal sport that counts so much as
what happens when the games are over.
Tempting as it may be to turn over and
hit your off switch, research from the
University of Hertfordshire has shown
that proximity to your partner when
WORDS: EMILY BADIOZZAMAN; PHOTOGRAPHY: MITCH PAYNE

asleep has a significant effect on the

success of your alliance. Professor
Richard Wiseman, the psychologist
leading the study, found that 86 per
cent of couples who slept just a couple
of centimetres apart were happy with
their lot, while 66 per cent of those who
rolled their own way reported trouble
at the mill. Now that’s not to say that the
future of your relationship depends on
a lifetime of spooning. Instead, you
might just want to try putting old habits
to bed and go cheek to cheek.

130 MAY 2018

 Exclusive MKR
Kitchen Products
when you buy a participating magazine
RRP $5 when sold separately

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Offer valid from 5th April to 1st May 2018. $2 when purchased in the same transaction as a participating magazine. RRP $5 when sold separately. Subject to availability, while stocks last in participating stores only.
Hugh Jackman and
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The new TimeWalker Chronograph is inspired
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