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AUSTRALIAN
JULY 2017 $8.99 NZ $9.99 INC GST
LEAN HARD
SHRED MUSCLE
YOUR Strength Secrets
from Australias
Toughest Gym
ABS! MAKE
Your Ultimate
Six-Pack Plan MORE
CASH p67
BUILD
THESE
ARMS Scott
Eastwood
Son of a Gun
Fight Off
The Flu
Spike Your Immunity
This Winter p18
ZIN_MH_0717
5 WAYS TO
DEFEAT
STRESS
In This Issue 07.17
On the Cover
p18 FIGHT OFF THE FLU
Tis the season for hacking coughs and soggy hankies.
Heres how to avoid the carnage.
6 JULY 2017
Sections p10 p13 p24 p53 p68 p117
p20 PROTECT YOUR PROSTATE p53 LAYER PLAYER p16 AY, THERES THE RUB
Use these four tips to keep your man gland Offspring star Richard Davies shows you how Beat stress and discover wellbeing in the
healthy into your 90s. to dress in style to withstand the winter blast. hands of a masseuse.
p32 STOP TAKING YOUR VITAMINS p58 SHORT ORDER p45 20 STEPS TO AN IRON WILL
Those daily supps could be doing you more Demand for limited-edition watches is soaring. Achieving your weight-loss objectives begins
harm than good. Should you join the fray? with a steely resolve. Time to toughen up.
p102 HEARTS AND MINDS p59 SWEAT, SHOWER & SHAVE p96 FORGING IRON
Take charge of your emotions to keep your When youre done training your body, heres Boxing great Mike Tyson tells you how to build
ticker going long and strong. all you need to bring your face to its peak. the mind of a champion.
JULY 2017 7
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Twitter
@MensHealthAU
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8 JULY 2017
Ask
MH
LIFE QUESTIONS, ANSWERED
GET YOUR ARSE IN GEAR PHOTOGRAPHY BY PAUL CROWTHER; ILLUSTRATION BY PAUL BLOW
10 JULY 2017
Q Okay if I let my 9-year-old
son do some strength
training with me? WS
IF THE LITTLE GUY wants to have fun alongside
you while you work out in the garage, great. Let him
try a few bodyweight squats, lunges and medicine-
ball presses. The typical 7- to 9-year-old can do that,
no problem. But no heavy weights yet his muscles,
tendons and cartilage havent developed enough.
If hes coachable and wants to try light weights,
find a qualified instructor who wont push him,
says Avery Faigenbaum, a professor of paediatric
exercise. Now isnt the time to turn your kid into
the next Arnie; this should be a fun, father-son
activity. When it comes to serious training, hold him
back until hes at least 15, when his undeveloped
cartilage will have turned to bone.
Q Ive never really liked Q What time should I eat Q I nd that push-ups hurt Q I know healthy fat is good,
ossing and fortunately lunch if I plan on hitting my shoulders. What am but how much do I need?
I was told recently that the gym after work? ZA I doing wrong? AD KB
I neednt bother. Its not
more fake news, is it? RC How about lunchtime? It can be Having the prefix bodyweight About a third of your daily
that simple. If you plan to work out doesnt necessarily mean an kilojoules should come from fat,
Its certainly true that last year the at 6pm, have your lunch around exercise is simple. In fact, moves but put down the calculator and
US government stopped advising noon, with a view to having a that engage multiple muscle just do this: have three eggs at
people to floss, and other national top-up snack around 3pm. If you groups are very easy to get breakfast, maybe a tablespoon of
authorities are considering their work later, then eat a little later, wrong. Despite its association various oils when you make each
position on the toothy topic. says strength and conditioning with bedroom floors and meal, and nuts as an afternoon
However, this is largely because expert Mike Boyle. Basically, you rudimentary boot camps, the snack. Nutritionist Mike Roussell
an Associated Press report want to feed your body every push-up is a fairly complex move. says if you stick to these
highlighted the fact that theres no three to four hours so its running If your shoulders hurt, its guidelines along with a sensible
conclusive evidence that flossing on fuel throughout the day, says probably due to your elbow and diet, you should hit that magic
helps. Now, this could simply be sports nutritionist Ryan Reist. So if hand positions, says Ben Bruno, one-third with ease.
due to a dearth of research you plan to go for a run, reach for personal trainer and strength
theres no new data to suggest a light snack, like Greek yoghurt coach. Flaring your elbows or
that flossing doesnt work either. and muesli, around 3.30pm. If having them tucked in too close to
Dental floss is an inexpensive youre lifting weights, try a turkey your body stresses the joint. So
product and scientists are not sandwich and a banana. The keep those elbows at a 30-45
overwhelmed by financial more intense the workout is, the angle, then flare your hands out
incentives to research it heavily, further away youd want to eat for your index fingers at one and 11
says Dr Soo-Woo Kim of the food to digest, Reist says. oclock to reduce torque on your
Harvards School of Dental That 5.30 snack may cause shoulder joint. If youre still face-
Medicine. All the same, Kim does stomach issues. After the gym? planting come rep 10, youd best
claim to see clear benefits when Have a balanced dinner of go see a physio. And check out
he examines the mouths of protein, complex carbs, fruit and our delt-health item on page 14.
faithful flossers. cruciferous vegetables.
JULY 2017 11
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. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Stuff
Forget fasting.
Its time to
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JULY 2017 13
14 JULY 2017
16 JULY 2017
LIVE HEALTHY.
STYLE DAILY.
INSPIRE OFTEN.
OPEN YOUR MIND.
OPEN A JAR.
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18 JULY 2017
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PERSONAL
BEST
24 JULY 2017
Son of a Gun
For most men, joining the family business is the easier
option. Not so for Scott Eastwood, a man whose father
might just be the most iconic Hollywood hard man ever.
But while he is, in many ways, a chip off the old block,
the rebrands son has his own life gured out
[ BY PETER FL A X PHOTOGR APHY BY PATRIK GIARDINO ]
SCOTT EASTWOOD is banging out chin-ups. His When I ask him about that visibly lactic effort an
form was perfect a minute ago controlled and hour later, as we speed away from the gym in the
fluid but now his reps are getting ragged. Hes at back seat of a blacked-out Escalade, the 31-year-
a no-nonsense gym in West Hollywood. Drake is old actor begins to describe what he calls the
thumping and everyone at the gym is too busy Eastwood Code. Yeah, its actually a thing, he
grunting with barbells and heavy kettlebells to says, before itemising a few elements of the
give a damn about Clint Eastwoods youngest son family guidelines. Whatever youre doing, do your
grinding it out on the chin bar. best at it every time. Just do it and then move on.
He keeps going until failure, barely twisting up You dont ever backstab people or fuck someone
to the bar one last time before collapsing. Two over you dont have integrity if you do that. You
minutes later he does another set. Same thing. show up on time for stuff. And you dont bitch and
This is not the sort of gym session actors usually complain about what youre doing.
do for magazine shoots. Its tougher and grittier Eastwood has an edge. Even for a ruggedly
than that. handsome and apparently chilled guy, the son of
Show-stopping effort
in the weights room
delivers blockbuster
results for Eastwood.
JULY 2017 25
a cinematic icon with more than
two dozen film credits of his own,
Hollywood can be vicious. There
have been doubters, haters and
backstabbers. Big, thoughtful roles
havent come effortlessly. Being
Clint Eastwoods kid has opened
doors, no doubt. But at times it has
eclipsed his journey to define
himself and his career.
I came here to try and do
something and nobody took me
seriously. Everyone brushed me off,
like, youre Clint Eastwoods son,
youre not a real fucking actor, he
says flatly. And some people are
still like that.
I never thought I would last in this
business, but it finally seems to be
working out, he says when asked
about his role in the The Fate of the
Furious, the eighth instalment of the
Fast & Furious franchise thats taken
the cinemas by storm this year. The
less I give a fuck the better things
seem to go.
THE ROOKIE
Scott Eastwood was born in the right nutrients so I could give up food,
seaside community of Carmel, I would. Then Eastwood shrugs and
California the son of a flight confesses his love for bread and
attendant and, of course, one of the salty butter.
most famous actors and directors of Sensitive to accusations of
the past century. It was an interesting nepotism, Scott began his career
childhood. More balanced than using his mothers last name, perhaps
people might think, he says. I got to because many of his earliest roles
hang out with my father on movie sets were in his fathers movies including
as a kid, but I spent a ton of time Flags of Our Fathers, Gran Torino and
playing outside fishing, surfing, Invictus. Ive probably auditioned for
diving, always active. There were no 10 of his films, he says, before
video games. revealing how much hed hoped to be
Although the family evidently had cast in the leading role for American
plenty of money, Eastwood took a job Sniper. But that rejection (I got over
when he was 15. My dad never gave that pretty quick that was Bradley
me a cent. He made me work for Coopers movie) opened the door for
everything, he recalls. Man, he was another opportunity: a starring role in
hard on me. At the time I was like, The Longest Ride. I played a bull
This is fucked up!, but it hardened me rider who falls in love with a chick but
and gave me drive. In the same vein, doesnt want to give up his rodeo life.
the elder Eastwood pushed his son to It was a touching story; it was good for
get serious about eating right and my career.
working out. My dad is a machine More choice roles followed in 2016,
about exercise. He showed me how highlighted by solid work in Snowden
to lift when I was 14 or 15 he gave and Suicide Squad. He also took on a
me some advice, then left me to do it starring part in a car-theft caper called
on my own. Overdrive. One of the best things
Before long, Eastwood learned about doing smaller movies like that is
to appreciate his fathers serious they let me do my own stunts, says
approach to nutrition, too. My dad Eastwood, recalling production in
does not eat for pleasure, he says. southern France and Italy. I got to
Push, push, push!
He eats salmon and brown rice for
Kellys ghting style is all
jump from a BMW doing 60km/h to
breakfast. about
I guess Im the
building same. If I
pressure a semi-trailer moving at the same
could take a pill relentless
through that gaveattack.
me all the speed. It was awesome a full-on
26 JULY 2017
TACTICS
Eastwood Sr has
instilled his
work ethic in
his youngest son.
JULY 2017 27
balls-to-the-walls scene. I love
threading the needle. Im guessing they
dont tell the insurance company.
But it is Eastwoods involvement in
the new instalment of the ludicrously
successful Fast franchise that marks his
major-league arrival. Despite being
ensconced in a private terrace area at
the famously grandiose Hotel Bel-Air,
he glances left and right before
describing his involvement in Fast. I
honestly dont know what I can or cant
say its always sort of confusing, he
laughs. I play a character who starts
out as someone whos very law-abiding
and then realises that sometimes in life
youve got to break the rules. It was fun
to do. There were moments that made
me feel like a kid those badass action
sequences where you get to carry a gun
and save the world.
He initially considered passing on the
part because of his tight relationship
with Paul Walker the longtime co-lead
of the Fast franchise who died in a
2013 car crash. I knew Paul for close to
15 years; he was a mentor and an older
brother to me, says Eastwood. So
when my agents brought up the project,
my first thought was that it was just too
close to home. But the more I thought
about it, I imagined that Paul would be
looking down at me, saying Dont be an
idiot, just go out there and do it.
Even so, the shoot was no easy ride.
Amid all the engine oil and chest
thumping, there were tough episodes.
On some days I would feel his
presence there and suddenly Id be on
the verge of tears. There were moments
when I just felt completely overwhelmed
by missing him, so Vin [Diesel] and
Tyrese [Gibson] and I would stop and
share stories about him. The whole
experience mirrored a lot of the themes
that feature in the movie about family,
about going on a journey. It was a
powerful thing and I was honoured to
be a part of it.
28 JULY 2017
TACTICS
THE ENFORCER
The more time you spend with those older guys to pull that off
Eastwood, the clearer it is that being than someone from the Instagram
an actor is his job, not his life. Yes, he generation. But I try not to take the
harbours ambitions as an artist (I whole thing too seriously. Its fun
really want to do a movie that I want to and it conveys my life and my sense
do, not a movie my agents are pushing of humour.
on me. Agents like safe bets, but if you An important aspect of that life that
dont take risks, youre gutless. And might not be immediately apparent
that never got anybody anywhere). from his feed is a love of yoga.
But he has other motivations, too. Eastwood is that rare kind of man who
GROOMING: MIRA CHAI HYDE; STYLIST: JEANNE YANGTANK; TOP CALVIN KLEIN, TROUSERS ADIDAS , SHOES NIKE ; THANKS TO REEBOK CROSSFIT LAB
For instance, this is a man who can express deep passion about yoga
chose to leave Los Angeles, still the over a glass of wine. Yoga changed
industry ganglion, and move south to my life, he says earnestly but without
San Diego an altogether different pretension. I partly do it for flexibility,
kind of risk. Its not that LA is a bad but I also do it for my mental health.
place my family lives up here, Im Yoga is meditation with movement. It
here a lot for stuff but my priority is to helps me get to a place thats serene,
be happy. One of the reasons I left LA where you dont judge yourself. Sure,
was because it isnt a place where I everyone has anxiety in their lives, but
feel a sense of community, a place the more you do it, the easier it is to
where other people treat each other get into this good place. Id call myself
good. Down there in San Diego, Im very ADD. Now, with yoga and
surrounded by friends. meditation and all my varied ways of
While the daily lives of most movie working out, I operate on this very
stars remain a mystery to the public, calm level. A lot of people in
Eastwoods 6am workouts and other Hollywood stay calm by taking pills.
interests have been well documented I do it with an endorphin release.
for his Instagram followers. Its a little Avoiding stress seems to come up
weird, he says. Why would two million a lot in conversation with Eastwood. It
people follow me? Im just a normal could sound schmaltzy; like its easy to
guy. A normal guy with the Eastwood take a load off when your dads named
chin and chiselled abs and handsome Clint. But hes effortlessly sincere when
friends who routinely enjoy high-octane it comes to explaining his ethos,
adventures in SoCal, you mean? whether its about roles that got away,
Well, I try not to come off like a surf about people who dont take him
bum, says Eastwood, who insists he seriously, or about whether hes
manages his social media presence meeting some standard of Hollywood
alone, a rarity in Hollywood. I have achievement. The Eastwood Code, it
way more facets to my life than that. seems, runs deep.
Ill always do the things I do: fishing, The less I judge myself, the
diving, jiu jitsu, surfing. But its also a happier life is, he says. Im not
chance for me to show people other interested in being remembered as
sides of myself. a rich, successful actor. I want to be
Public sharing does not come remembered as someone who did
without a cost, however. You dont what he loved and who affected
If you dont take risks,
want to give too much away; you want people in a positive way. Not much
youre gutless. That never some sort of boundary, he says. frightens me, but thinking I wont
got anybody anywhere. Kevin Spacey talks about maintaining impact people in that way scares me
mystery, but obviously its easier for to death.
YOUR FAST
AND FURIOUS
FITNESS PLAN
To stay action-hero fit,
Eastwood mixes mobility
work and functional
conditioning with brutal
muscle-building finishers.
Trial these principles for
yourself with this session
from CrossFit coach
Richard Brockhurst
B
A
A B
A
B A
B
A
A B
30 JULY 2017
HEALTH
32 JULY 2017
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34 JULY 2017
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Set the oven to 180C then cut up Place the vegetables on a baking tray,
the vegetables into bite-size chunks. season to taste, then cook for 15min.
Mix them together with a dash of Allow to cool before removing the cloves
olive oil and crushed garlic cloves. and mixing in the chives.
JULY 2017 35
TACTICS
Exit Wounds
Dont let that dodgy knee, chalky back or
sketchy shoulder knock you out of the tness race
[ BY ANDREW McUTCHEN ]
and press it overhead. Continue over your forearms to catch it at chest level. to your chest, pause, then slowly lower it.
proof your body. alternating sides for 30 seconds. Continue alternating legs for 30 seconds. Switch legs after 15 seconds.
A sandbags shape
shifts, forcing more
muscles to work
together to maintain
balance, says Josh
Henkin, inventor of
the Ultimate Sandbag
Training System.
36 JULY 2017
THE TWO-MOVE TORCHER
Save time, torch fat and maximise muscle growth by doing two moves in one
If you want to magnify your results in the gym, you need a workout that forces you to multitask.
With this circuit from strength and conditioning specialist Michael Mejia, youre doing a
metabolically demanding move with one part of your body while performing a static dumbbell
hold for common problem areas, such as your shoulders and upper back. The result:
a kilojoule-torching workout that builds strength in the areas where you need it most.
38 JULY 2017
MUSCLE +
FITNESS
Single-Arm Swiss-Ball
2
Chest Press With
Hip Raise
Lie with your head and
upper back resting on a
Swiss ball. Hold a dumbbell at
shoulder level in your left hand,
your palm facing forward. Bend your
knees 90. Now lift your left foot off
the floor and drop your hips. This
is the starting position. In one
movement, press the dumbbell up until
your arm is straight, then raise your hips
until your body forms a straight line from
your knees to your head. Do all your reps,
switch sides and repeat.
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JULY 2017 39
MUSCLE &
FITNESS
I TAKE STEROIDS? 3
WASTE MAN
While your muscles
swell, the rest of your
body suffers. Your
T-levels will be above
what the body has
evolved to deal with,
says Whyte. This toxic
We get to the finer 1 environment stresses
your bodys waste
points of a very disposal units: the liver
bad habit to help and kidneys. If your liver
already needs rebooting
you train safe and (a few mid-week beers
put pay to the can do that), serve a side
of cauliflower at dinner. It
idea that bigger helps you process toxins.
2
is always better
4
SMALL CHANGE
Manly though you
1
CRASH COURSE may feel, steroids are
Many a naive man making you biologically
has been tempted by more feminine. Oestrogen
shortcuts on the road to 4 is a byproduct of steroid
Mr Olympia muscle. But use, says Whyte. Elevated
whether taken orally or via levels can trigger testicular
a needle, the risks are real. atrophy, so by chasing after
*THE CENTRE FOR HEALTH AND HUMAN PERFORMANCE, LONDON WORDS: DAN MASOLIVER; ILLUSTRATION: PETER GRUNDY
Anabolic steroids travel the masculine aesthetic,
through the bloodstream you risk the loss of fertility.
to your muscle cells where Quit the juicing and eat
the hormone can interact 5 Brazil nuts instead. Their
with your DNA. Once in the selenium and fats have
bloodstream, steroids affect been linked to testosterone
everything from your brain production and virility.
to your reproductive system.
2 5
EXPANSION PLAN DEFLATEGATE
If your natural testosterone response Put a pin in the notion
can be described as a steady stream, you can get away with
steroid use is like lobbing a stick of dynamite a brief dabble for long-
at the floodgates. It increases the anabolic term gain. The training
potential of the muscles, so they grow adaptations are short-
beyond genetic disposition, says Professor lived, says Whyte. Once
Greg Whyte*. Instead, he advises an early you ditch the drugs, your
night: a lot of muscle adaptation occurs MH throws the artificially generated
science into
overnight. Big sleep, indeed. sharp relief
mass shrinks. The
damage, however, lingers.
Scoring testosterone
from external sources
drives down your natural
production, leading to
fatigue and low mood.
Flex some sense and
steer clear.
40 JULY 2017
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MUSCLE +
FITNESS
Heavyweight Contest
Whether you squat or curl, the kettlebell and barbell are the big hitters of resistance
training. MH performed some statistical reps to find out which tool is the champ
KETTLEBELL VS BARBELL
100
The number of calories
you stand to burn with
477.5 The world squat
record in kilograms,
5 minutes of KB swings, set by US powerlifter
says the American Ray Williams. Thats
Council on Exercise almost half a tonne
6% 14%
CARDIO STRONG SUIT STRENGTH
Perform kettlebell circuits three times The increase in lower-body strength
a week and youll pump up your VO2 you can earn with barbell squats
max by this amount in under a month one more reason not to skip legs day
NSCAS TSAC REPORT CALIFORNIA STATE UNIVERSITY
MAKE GAINS
kg
Faster fat burn Improved endurance Fitness class-friendly Easy bulking Impressive PBs Olympic ticket
ENDORSEMENTS
KBs are best for swinging to develop your Even the heaviest KBs arent big enough for
posterior chain. As these are your bodys deadlifts. Barbells offer a broader range of
biggest muscles, youll also torch calories exercises, plus the ability to load far heavier
PT ROB BLAIR, THE COMMANDO TEMPLE PT CHRISTOPHER QUINN, PHYSICAL CULTURE
STICKING
POINTS
Poor form Lighter weights Bloody knackering Hard on joints Limited cardio Bench-press queues
WORDS: ED COOPER; PHOTOGRAPHY: BETH CRUTCHFIELD
MASTER MOVE
TURKISH GET-UP DEADLIFT
Though its a fairly complex move, If its bragging rights youre after, this
once grasped, the get-up provides is the ultimate show of strength. Did
total-body strength and conditioning someone say double your bodyweight?
42 JULY 2017
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B RU SH U P O N Y O U R G R OOM IN G S K IL L S
beautycrew.com.au
Bea utycrew @B eaut yc rew @B eaut yc rew
20 STEPS TO FORGE
AN IRON WILL
When it comes to shedding kilos, your resolve is
as important as your diet and training plan
[ BY BE TH HOWARD ]
PROP STYLING: ANGELA CAMPOS/BERNSTEIN & ANDRIULLI
Willpower: its one of those things youre born with, right, like thick
hair or a trust fund? Actually, the research suggests otherwise.
According to Dr Roy Baumeister, a professor of social psychology
at Florida State University, you can strengthen your willpower with
practice. The more you flex it, the stronger it gets, he says.>
JULY 2017 45
BEGINNER INTERMEDIATE
8
sweat music before a workout 6. Clean your mess. A chaotic,
when youre struggling with disorganised environment Audit what you eat. Keeping an
that flick the gym voice can raise stress, weakening
makes you more likely to follow willpower. In a US study,
electronic food diary can boost
through. stressed-out women in a messy your resolve and the most diligent
kitchen downed nearly twice as reap the biggest rewards. In one study,
2. Lose the lame clichs. many biscuits as those in a tidy dietitians suggested MyFitnessPal more
Athletes who attain goals are one, reaching for sweets instead
often said to hit their peak of healthier snacks. often than other apps.
or reach new heights. But
imagining yourself moving 7. Take a different route home.
to the top can actually kill In a Health Psychology study,
motivation, suggests research overweight or obese people
in the Journal of Consumer were more likely to eat high-
Psychology. kilojoule snacks if they were 9. Think pleasure, not pain. If
near fast-food joints than if your workout feels like a chore,
3. Sleep for strength. Tired and they werent. If they were near youll be more likely to overeat
hungry is no way to get through supermarkets, they were more afterwards. US researchers
the day. In a US study, people than twice as likely to eat low- found that people ate fewer
with poor sleep habits ran out kilojoule snacks. desserts and unhealthy snacks
of self-control faster than deep after exercising when the
sleepers did. Solution: hit the activity was framed as fun
sack at the same time each instead of work. In another
night, avoid napping in the late study, marathon runners 10. Laugh it off. Cracking up
afternoon, cut off caffeine after who saw the sport as exercise can make you more persistent,
2 pm and use your bed for two instead of fun were more likely according to University of
things only sleep and sex. to choose chocolate over a NSW research. People who
cereal bar as a post-run snack, watched a comedy clip before
possibly because they felt they attempting a tricky task kept
deserved a greater reward. at it longer than people who
first watched a nature video.
The researchers believe that
amusement makes you want to
push harder.
4
11. Eat healthy before you
Play a game. People who play strategy shop. People in a US study
who ate an apple slice before
video games tend to do more things
grocery shopping bought
that are good for them in the long run, 13 per cent more fruits and
ILLUSTRATIONS: ADAM SIMPSON
46 JULY 2017
WEIGHT LOSS
12
Get sweaty. A French review
found that regular exercise may
help bolster discipline. And a
study in Psychology of Sport and Exercise
suggests that exercise is especially helpful
in people prone to low self-control.
13. Tell yourself you want it. 16. But dont strut.
People who feel the desire to Overconfidence can undermine
achieve their goals as opposed willpower, according to US THE FIBRE FIX
to feeling an obligation to research. To stay on track, Order broccoli with that
succeed do better, Canadian study author Dr Anthony Salerno fettuccine Alfredo. Adding
research suggests. When you recommends taking pride in insoluble fibre to
feel compelled to pursue goals, who you are as an individual, a high-fat, high-kJ meal
youre more likely to be tempted as opposed to what youve may stabilise metabolism,
research shows. Aim for at
by obstacles along the way, like accomplished. Rather than 18. Set reasonable constraints.
least 28 grams a day: think
that chocolate cake when youre saying to yourself, Im proud Try precommitment to
produce and whole grains.
trying to cut back on sugar. that Im already halfway done boost your self-control. In a US
with my goal, say, Im proud of study, researchers promised
myself for being a disciplined participants theyd receive 100
288
person, Salerno advises. M&Ms but first they had to
write down how many they
ADVANCED wouldnt eat. This kind of
commitment helped them eat
14. List your goals. Write down fewer chocolates.
Number of extra
some fitness benchmarks for kilojoules the average
the short and long term, says coffee drinker
strength and conditioning 19. Plan ahead. Positive adds in milk and
specialist Michael Wood. thinking isnt enough, says sugar each day.
Keep the objectives specific psychologist Dr Gabriele Source: Public Health
17
is lower than others, a new
Turn on study suggests. Now that you
the AC. know how social comparison
influences you,
People you can outsmart it.
in a Psychological
Research study
JULY 2017 47
TACTICS
LEGENDARY US SPRINT COACH Strength is the mother quality of all your 1-rep max), then follow each set with
Barry Ross once sent me a picture of an physical qualities. plyometric exercises for example, 10- to
ab exercise he calls the torture twist. The Strength is a skill, and as such it must 20-metre sprints, 6-8 box jumps with minimal
model was a seemingly average high school be practised. ground contact time, and so on. Then rest for
student who weighed about 60 kilos. Ross Lift heavy, not hard. at least 5 minutes. Do this twice a week. The
nonchalantly added on the phone, Oh, and All are important, but the last particularly total time under tension during sets should
she deadlifts 180-plus kilos for repetitions. so. For maximal strength (not simply size), be less than 5 minutes a week.
That, my friends, is my kind of strength: I believe that you want to feel better after When I followed this plan, I added more
relative strength. your workout than before. There should be than 50kg to my max deadlift in 8 weeks (up
The student wasnt a powerlifter. She no burn, no panting, no racing the clock. to 215 for reps without straps) and gained less
lifted once or twice a week for less than ve Based partly on Tsatsoulines research, than 5kg of mass. For relative strength, Ive
minutes of total time under tension. And shes Ross developed a deadlift-based program to never experienced anything like it.
not an exception. Nearly all of Rosss athletes create world-class sprinters. His protocol Think youre too old for deadlifts?
can pull three times their body weight. He utilises partial range of motion and no Tsatsoulines father took up this lift in his 70s.
manufactures mutants on demand. eccentric or lowering phase, which may He pulled more than 180kg without a belt a
I met Ross through Pavel Tsatsouline, decrease the likelihood of injuries. After all, few years later, setting several records.
chairman of StrongFirst, a worldwide school strength training should be used to achieve In a world of more is better, sometimes
of strength. Tsatsouline is a former physical two primary goals: injury prevention and its the minimalists who produce miracles.
training instructor for Spetsnaz, the Soviet performance enhancement. When in doubt in strength and in all things
special forces, and is currently a subject The basic technique: deadlift to your remember the maxim of Henk Kraaijenhof,
matter expert to the US Marine Corps and the knees, then drop the bar. Regrab and repeat coach of Merlene Joyce Ottey, who won 20
ANJE JAGER
Navy SEALs. for target reps. Use a sumo-style stance to combined medals at the Olympic Games
Here are three of Tsatsoulines foundational keep your back as straight as possible. Do and World Championships: Do as little as
beliefs and guidelines: 2-3 sets of 2-3 reps each (85-plus per cent of needed, not as much as possible.
48 JULY 2017
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MH
Life
FIND YOUR TOP GEAR
LAYER PLAYER
Offspring actor Richard Davies shows
Your winter coat should be a
half size to one size larger than how you can beat the winter chill
your jackets. Youll need the S T Y L ING: JE F F L A C K P HO T OGR A P H Y: VA S SI L E N A GROOMING: S T E P HE N F OY L E
extra room to layer over suit
jackets, bombers and blazers. They say truth is stranger than brother, Jimmy, a shaggy-haired,
fiction. But the pair can also easy-going drifter who, over the
MJBale navy collide, admits Melbourne actor course of the shows seven
pea coat $599 Richard Davies. series, gradually faces up to the
Croftonkhaki The 34-year-old is describing stern realities of life.
jacket $499 his role in Offspring, the TV Theres been a few overlaps,
Calibre
cream drama that follows the messy love admits Davies when asked about
denim shirt $219 life and dysfunctional family of his resemblance to his characters
H&M pants $60 Nina (multiple Logie winner Asher on-screen. He recalls shooting
BenSherman suede Keddie). Davies plays Ninas one scene where Jimmy has to >
lace-ups $199
JULY 2017 53
Style
A roll neck combined with a tailored
jacket is a classic look that elongates
your neck and makes you stand a
little straighter. As for fit, the
turtleneck should be snug but not so
tight that it reveals body contours.
54 JULY 2017
swing by his parents home to
pick up some parking fines. After
filming it, Davies promptly left the
set to pop into his real-life
parents home. The reason? He
had to go and pick up some
parking fines.
Despite the occasional
crossover, in person Davies
seems significantly more driven
than his screen alter-ego. Its
conceivable that hes making up
for lost time.
Davies acting career came
about following a sudden
change of heart. He was doing a
Media Studies degree at RMIT
when he was required to act in
a short film as part of his
production major. That single
cameo ended any thoughts of a
career in journalism. Already two
years into the three-year course,
Davies dropped out to throw
himself into acting. Weirdly, he
insists, it wasnt a tough decision.
When you find something that
you really love it actually makes it
pretty easy, he says. I feel
incredibly lucky.
Coming to acting fairly late
only sharpened Davies hunger
to progress. He admits its been
a privilege to work with actors of
the calibre of Keddie and Gary
McDonald in Offspring.
From action to cut, Im
constantly trying to absorb
everything theyre doing, right
down to what questions they
ask about their characters and
the script.
JULY 2017 55
Style
At the same time, Davies
explains, if youre too wide-eyed
and respectful, that can get in
the way of doing your job. On his
first day on the set, Davies had to
shoot some rough and tumble
family shots with his new
co-stars, Asher and Kat Stewart.
I quickly realised I couldnt play
their little brother if Im over-
awed, he says. I had to be
their shit-stirring brother from
the beginning.
Like any actor, Davies is
prone to a sudden attack of
nerves before he steps onstage
or takes on a pivotal scene. How
you conquer that surge of
adrenaline whether youre
giving a best-mans speech or
delivering a boardroom
presentation all comes down
to your preparation, he
suggests, and ensuring that you
know your material inside-out.
After that, Davies says, your
success depends on
committing yourself to your
material. When it comes down
to it, you just have to dive in and
give it a red-hot crack.
56 JULY 2017
Knitwear combined with
leather will give you warmth
and cut out the wind.
JULY 2017 57
Watches
1 Tag Heuer Monaco
Calibre 11 $7500
2 Alpina Alpiner Chrono
$3600
3 Eterna Military 1939
$2900
1
4 Montblanc 4810 Orbis
Terrarum $9160
5 Rado HyperChrome
1616 $3450
2
SHORT
ORDER
THE CLAMOUR FOR LIMITED-EDITION WATCHES
4
THE SWISS WATCH industry thrives on make the watches a better investment.
exclusivity. Limited-edition timepieces Its the law of supply and demand,
for which demand outstrips supply are Goldman says. Simple economics.
the logical extension of this obsession. The numbered engraving on a Keen to nab yourself a limited-edition piece?
Graeme Goldman, the founder of multi- watchs case back can also ramp up Follow Goldmans tips to avoid missing out.
brand watch distributor, Lion Brands, the competition. Goldman who is
believes the appeal of limited-edition cagey about the size of his personal Work out what is coming out. Most brands
watches is simple. Theyre unique and watch collection (lets just say more will announce the release long in advance.
special, he says. You know no one else than my wife knows about) often
Make friends with your watch retailer.
around the boardroom table will have sees buyers compete to secure one
The majority of limited-edition pieces are pre-sold.
PHILIP LE MASURIER
58 JULY 2017
Grooming
SWEAT, SHOWER
Jack Black All-Over CLEANSE by
Wash for Face, Hair Lauren Napier, $28
& Body, $37 Removing sweat and
AND SHAVE
A gentle, sulfate-free excess oil post workout
multitasking wash will will prevent clogged pores
save room in your kit and and bacteria buildup that
cleanse without drying out causes breakouts and
your hair and skin. irritation. Wipes are a
MH grooming editor Caelia Corse literal cheat sheet if you
cant be bothered with a
selects the best grooming
full cleanse.
products for post-gym polishing
Tools of
the Trade
WELLNESS WARRIOR TIM
ROBARDS REVEALS HIS
POST- WORKOUT BAG OF
TRICKS (BESIDES ALMONDS)
JULY 2017 59
Radar
FORMULA
WON
Lewis Hamilton sets the pace in F1s style stakes.
MH hosted an exclusive Q&A with the triple world champion
at HUGO BOSS Crown Casino boutique in Melbourne to
discuss the influences that have shaped his look
60 JULY 2017
M E N S H E A LT H X HUGO BOSS
I dont think
theres ever
been a true
style icon in
Formula 1
JULY 2017 61
Motoring
1 in 46
NSW drivers failed an MDT in 2015,
although in some areas of the state this
figure was closer to 1 in 10 drivers.
62 JULY 2017
EDITED BY STEPHEN CORBY
1 in 208
staggeringly potent twin-turbo V8 Which is just as well, because after
engine capable of firing 410kW and stumping up for the $339,000 asking
680Nm to the tyres with every prod price, youd be lucky to afford Just
of the accelerator. Cuts, let alone Joh Bailey.
JULY 2017 63
>
64 JULY 2017
MH BOSS
JULY 2017 65
banking sector after university helped to
sharpen his financial nous. Prior to MJ Bale,
Jensen also notched up runs on the board in
retail he was previously at the helm of
Herringbone during the dark days of the GFC.
But whether youre a corporate veteran or
just starting out, Jensen believes a smart
move for any business is to buttress your
knowledge in the form of an advisory board or,
in MJ Bales case, a board of directors.
The important thing to consider when
constructing a board is to get the right balance
of skills, Jensen says. Start with a finance
person, then look to add retail, legal, marketing
and operational experience.
Assembling an advisory board is your
chance to bring in different skillsets that can
deliver fresh insights and drive your business
forward, Jensen explains. It can also serve to
paper over gaps in knowledge, too
particularly handy if your team is still evolving.
B E AT T H E B U R N O U T
From Elon Musk to Richard Branson, the
entrepreneur is increasingly revered in modern
culture. But theres also a darkside to the role.
A US Gallup poll found that entrepreneurs
suffer from daily stress and anxiety more
than other workers. Empires, after all, dont
build themselves.
Jensens own life is predictably hectic.
Not only does he head a rapidly expanding
business, hes also the father to four children.
How does he navigate the inevitable chaos?
Some days its easier to answer that than
others, he admits.
In order to manage, Jensen takes active
steps to maintain his equilibrium. For the last
10 years, twice a day he disconnects, shuts his
eyes and practises transcendental meditation.
I find its a really good tool to keep me
focused and balanced because it is a stressful
environment that we live in, Jensen says. Its
great on a Sydney/Melbourne flight, for
example. You can do a quick refresh and get
off the plane feeling great at the other end.
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TIM
0 7 :0 0
WRITE THAT PRESENTATION
According to research
conducted by the Net Future
Institute, the majority of
businessmen find they think
clearest in the hours before
work. So putting that
PowerPoint presentation off
until tomorrow morning is
actually a good idea.
1 0:0 0
SCHEDULE A CREATIVE MEETING
Scrap the creative lunch and
book your brainstorm for the
morning. Scientists at the
University of Lubeck have
found we are most creative
earlier in the day.
1 2:0 0
FLIRT IN THE KITCHEN
The Italian Gestalt Institute
has found that some gentle
flirtation over the water-
cooler can help relieve stress
and decrease work-induced
1 4:0 0
PLAY TIME
A sneaky bit of afternoon Angry
Birds is not a sin. A study at Pay rises are never a given. Heres your action plan to snare one,
the University of Utrecht from Scott Dobroski of Glassdoor
discovered that office gaming
gives your brain a break from
complex work tasks Before you accept T-minus 4 weeks T-minus 1 week Blast off!
increasing productivity and the position Write down your Condense your notes Give the document to
job satisfaction. Ask how people accomplishments, into a single page and your direct manager and
typically get making sure you include your fair market walk him or her through
1 6:0 0
TEA OR COFFEE?
promotions and raises.
Youll collect valuable
include relevant data to
back those claims.
value (use the Know
Your Worth tool at
it; thatll make it easier
for your manager to
intel. (Take notes!) glassdoor.com). Resist make your case to HR.
Research by Volvic found that
T-minus 3 weeks the urge to fudge your
80 per cent of people down
A year before your Tell your boss you want employer has access to 2 weeks afterwards
caffeine first thing or
salary review to talk salary. Prepare to Glassdoor too. Follow up. Be persistent,
mid-morning, when stress
Sit down with your document your says Dobroski.
levels at work peak. Stave off
manager to set monthly achievements and the
the cravings until you hit the
mid-afternoon slump and need
or quarterly measurable ways youve added
your daily injection to get you
goals and track value beyond
through till home time.
successes. expectations.
JULY 2017 67
THE TRUTH
ABOUT
BRO
They may well be the kings of getting #huge,
but its worth taking what the #fitpros of the
weights room say with a pinch of whey.
To help distinguish bro hits from faux myths,
we gathered a team of exercise and nutrition
scientists to set the record straight.
SCIENCE
Because in health, there are no alternative facts >
BY ALE X HAR R IS P H OTO G R A P H Y BY SU N LE E
68 JULY 2017
FITNESS
Prepare to
reprogram
your gym session
intelligence.
JULY 2017 69
BRO MYTH
NO PAIN, NO GAIN
Can you feel it, bruh?
Thats weakness leaving the body
BRO HIT
BRO MYTH
BRO MYTH
BRO MYTH
70 JULY 2017
FITNESS
BRO HIT
BRO HIT
JULY 2017 71
BRO MYTH
OK, more like 2 per cent stronger. For the most part, Good news for your sugar cravings. Sort of.
circadian rhythms dictate that your physical performance If something is delicious its usually too good
will be highest in the early evening (in the region of 6pm), to be true, says Price. But a decent bar is a
great source of extra protein. Theyre best
says Hutchinson. Which also happens to be when your employed as a treat, though. Down too many
Gym rule #134
never take advice body temperature is highest. These variations are minor, and they become nothing but glorified
from a man in chocolate bars.
a loincloth.
though, and dont really matter unless youre trying to
set records. Dont cancel date night, then.
BRO MYTH
BRO HIT
MO PROTEIN, MO MUSCLES
Whey powder actually makes
great seasoning for chicken
TESTOSTERONE = MUSCLE HAIL TO THE FAIL ITS THE FINAL REP THAT COUNTS
I can feel it in my balls, man The Rock trains with a toilet in If Arnie says it, I do it
the squat rack. I wear a nappy
Beware any workout promising The final rep may squeeze a little more
testosterone boosts. Hormone levels End each session dribbling into the mat? water from the dishrag, but most of the
dont predict how effectively people Wipe your mouth. Theres little evidence waters gone, says Phillips. For best results
gain muscle or strength following that training to all-out failure is necessary to work to 80 per cent of total effort at all times.
weight training, says Hutchinson. Our maximise gains, says Schoenfeld. Despite what you may have heard from
understanding of the role of various Moreover, consistently training to failure Spinal Tap, nobody can go to 11.
hormones is very limited, and the may lead to long-term muscle damage.
cartoon version of muscle > Take each set to within a rep or two of failure
endogenous testosterone > muscle is instead. That way youll leave with a pump
oversimplified. Just dont tell that and your dignity.
T-riddled roid bro itll only needle him.
72 JULY 2017
FITNESS
BRO MYTH
BRO HIT
BCAAS = HOLY WATER
Hand me my branched chains, bro
ITS ALL ABOUT THE KJ
Youve gotta hit 4000kJ before breakfast. Aminos? Oh no. While every Tom, Dick and
Arnie will likely chase those curls with a glug of
The research is clear: kilojoules are the primary driver of BCAAs leucine, isoleucine and valine
weight change, says Price. Macro balance can control what all thats growing is their bills. BCAAs are at
you gain or lose, especially if training and/or dieting hard. But the weaker end of the evidence spectrum,
ultimately, eat enough to grow, or cut enough to lose fat. Simple. says Price. Stick to shakes.
BRO MYTH
BRO MYTH
GO HARD OR GO HOME
Your mum called. She wants her workout back
Swollen youth?
Make bad gym
habits a thing of
training past.
JULY 2017 73
74 JULY 2017
FITNESS
MAN
AUSTRALIAS
FITTEST MEN
MOUNTAIN
Chris Feather, Gym Jones disciple
and founder of notorious Sydney
gym 98 Riley St, is living proof that
true fitness starts in the mind >
BY A ARON SCOT T P H OTOG R A P H Y BY JASON LE E
JULY 2017 75
or Chris Feather, revelation
came in the form of
humiliation. It was 2011.
The Yorkshireman had called
time on his professional rugby
league career a year earlier and
moved to Sydney where hed founded his
gym, 98 Riley Street. A towering figure
at 196cm and 119kg, Feather thought he
was in supreme shape. At 98 Riley, he was
pounding out brutal hour-long sessions
that involved intervals on the rowing
machine interspersed with crushing sets of
deadlifts and bench press. His numbers were
staggering: he was snapping out 2km time
trials on the rower in a tick over six minutes;
he was benching 160kg, deadlifting 225kg.
Then he met Mark Twight.
The founder of the notorious Gym Jones The final phase of the workout: 30 seconds I suddenly realised that as a six foot
training facility in Utah was at 98 Riley knocking of kettlebell swings, 30-second dead-hang five, 120kg guy I should be smashing two-
Russell Crowe into shape for the movie Man from a chin bar, repeat four times. This time kay time trials on the rower or deadlifting
of Steel. Twight watched one of Feathers Feather girded himself, determined to get 200-plus kilos. But whats my 10-kay run PB?
sprawling sessions without expression. When through the four minutes without failing. He Whats my 100 burpees for time PB? Whats
it had finished, he wandered over. grabbed a 16kg kettlebell half what he would my 50 box jumps for time PB? Mark showed
Have you got 16 minutes? normally use and paced his efforts on the me that you need to hit certain standards
Feather shrugged: Sure. swings. But his grip gave way on the dead across the board. And I was nowhere near
Twight instructed him to grab a pair of hangs he couldnt hold his body weight for a some of his standards.
light dumbbells. Feather hoisted a pair of full 30 seconds. Two days later, Feather booked a training
12.5kg bells. Twight outlined the protocol: And that was it, he says with a rueful course at Gym Jones and flew to Utah. Over
30 seconds of overhead press, aiming for a smile. A simple, 16-minute session and it the following three years he returned to the
minimum of 15 reps; 30 seconds of holding made me look like a child. US six times, eventually becoming along
the weights above the head, arms at full For Feather, the lesson was clear: hed with John Negoescu, founder of The Mill in
extension; repeat the sequence four times. been playing to his strengths for too long, Fremantle Australias first fully qualified
Keen to impress, Feather went hard. The first focusing on a handful of fitness skills at the Gym Jones instructor.
round I hit 25 reps, the second round 12, the expense of all others. He shrugs: I was just These days, Feather targets his weaknesses
third round eight. By the final round of holds resting on my laurels; just doing what I was with relish. Yes, he still smashes out furious
I couldnt even keep my hands up. I thought: good at. intervals on the rower and the SkiErg. And,
Im bench-pressing 160 kilos but I cant do Feathers fitness had become one- yes, he still racks up herculean numbers on
this? This is ridiculous. dimensional. He was strong in certain areas, the bench and the lifting platform. But he also
Twight gave Feather a two-minute break, weak in many others. For a man who prided embraces exercises where his height and bulk
then they moved into the second phase of the himself on the functionality of his body, the work against him burpees and box jumps to
session: 30 seconds of air squats, minimum 15 realisation stung. name two. The result? A body and mind that
reps; 30-second isometric wall sit; repeat four That evening over dinner, Twight outlined can face up to the fiercest physical challenges
times. Feather grins: Youd think I might have the principles of Gym Jones the primacy of (see Feathers Vital Stats, opposite).
learned. Well, no. First round I slammed out the mind, the value of suffering, the benefits Consider this PRINCIPLE NO.1 in Feathers
25-plus reps by the final round I couldnt hold of all-round fitness. The conversation lit a fire fitness manifesto: build a body thats good
myself in the wall sit. in Feathers mind. at everything.
76 JULY 2017
FITNESS
FEATHERS VITA
L STATS
He ig ht
19 6c m
We ig ht
119 kg
20 00 m Ro w
PB
6: 11
De ad li ft
PB
26 0kg
Sq ua t PB
20 5kg
St ri ct Ov
er he ad Pr
12 5kg es s PB
Be nc h Pr es
s PB
16 0kg
St ri ct -F or
m Ch in -U p
18 re ps PB
10 0 Bu rp ee
s Fo r Ti me
5: 54
JULY 2017 77
THE INFERNO
Test your mental toughness with this
standard 98 Riley St session. The key
with this workout, according to
Feather, is to make the max efforts
legitimate max efforts. Leave nothing
in the tank. Record your numbers
after each round. These numbers
should not be consistent they
should taper off each round.
Authors note: This workout is brutal.
In my first max effort on the Airdyne
bike a piece of equipment I had
never used before I pushed into
the red-zone, burnt 42 calories, and
never fully recovered. At the end of
the workout, I stumbled onto the
footpath outside 98 Riley and vomited
four times.
WARM-UP
1 5 mins easy pedalling on an
Airdyne bike
10 air squats
Peoples perception of
failure is not high
2
3 10 bodyweight lunges
4 10 shoulder dislocates
enough. Your limits are
WORKOUT
1 10 x goblet squat
higher than you think
(24kg kettlebell)
2 60 secs max effort on an
Airdyne bike (aim to burn more
than 30 calories).
Complete the exercises as a
superset, then rest for two minutes.
Repeat three times then have a
five-minute break.
3 10 x kettlebell swing
(24kg kettlebell)
4 60 secs max effort on a
rowing machine (aim to
go further than 300m)
Complete the exercises as a
superset, then rest for two
minutes. Repeat three times
then have a five-minute
break. You should need it.
78 JULY 2017
THE LEVELLER
Feather loves this workout because it
pairs rowing (an exercise that suits
taller, heavier trainers) with burpees (a
movement that plays to smaller,
lighter trainers). Feather also grins at
the malevolent set-up of this session:
the slower you go on the rowing
machine, the more burpees you end
up doing.
Authors note: I completed the
intermediate level of this workout,
finishing in 16 minutes and 49 seconds
an effort that left me prostrate for
several minutes afterwards. Tip:
dont tighten the foot straps on the
rower. Every second is valuable in this
session you dont want to waste time
fiddling with foot straps.
WARM-UP
1 5 mins easy pedalling on
an Airdyne bike
2 30 secs overhead press,
30 secs overhead hold
x 4 (6kg dumbbells)
3 30 secs air squat,
30 secs wall sit x 4
WORKOUT
Directions
Select your
level and complete the
workout for time, aiming
to finish in less than 25
minutes. If you complete
the workout in less than 20
minutes, move up a level. The technique
for the burpees is chest to the ground at
the bottom, feet 15cm off the ground
and hips fully extended at the top.
Beginner
1 200 calorie row
2 Every minute, on the minute
do 3 burpees
Intermediate
1 250 calorie row
2 Every minute, on the minute
do 4 burpees
training only three or four times a week you and months learning complex Olympic
can push yourself hard very hard without lifts, then grinding them out with only Advanced
1 300 calorie row
fear of pushing yourself over the edge. Trust moderate weight on the bar. Instead,
me, unless youre a professional athlete he reasons, why not do box jumps a 2 Every minute, on the minute
training two, three times a day, youre not simple power movement that involves do 5 burpees
overtraining. For a lot of people, overtraining the shifting of your entire body weight?
is just an easy way out. The risk of injury is low while the physical
payoff is high. For this reason, Feathers
PRINCIPLE NO.5 workouts are invariably comprised of
KEEP IT SIMPLE basic movements. He doesnt want mental
Feather applauds those who can slam out bandwidth being soaked up by complex
impeccable clean-and-jerks with serious movement patterns and intricate technical
weight on the bar. But for the average gym- cues. Instead, concentrate on your
goer (and I include myself in that group), workload. Concentrate on your work ethic.
he questions the worth of spending weeks Concentrate on working hard. For more workouts visit chrisfeather.com
JULY 2017 79
80 JULY 2017
STATE
OF MIND
PRESSURE
POINTS
Insane house prices, work stress
and digital overload are making life
increasingly tough for the average
Australian man. Learn how to ease
the five most common pinch
points in your life >
BY IAN COC K E R ILL
JULY 2017 81
We all know Dave.
To all appearances, hes
sailing through life, the breeze
at his back. In his mid-30s, hes
got a three-bedroom home, a
job in sales, a couple of kids
and a Staffy called Max. His
second cars a Toyota, he
drinks Carlton Draught and
hits the gym a couple of times
a week to sweat it out.
Yes, according to a mash-
up of last years census and
various industry surveys,
Dave is Mr (Average) Australia.
BUT YOU KNOW WHAT? Chances are that, circling your cubicle as another round of
like you, Daves gleaming life isnt nearly redundancies thins the office ranks?
so perfect under the bonnet. That, like you, Its scant comfort to know youre not
something, somewhere, is giving off the sort alone. Hell, youve found yourself among
of furnace blast that has you both studying those unshaven, between-jobs blokes at the
the ceiling at 3am. local caf, their urgent eyes betraying their
Its called pressure, and in many respects attempts at outer confidence; youve listened
the pressures facing 21st Century Man are ad nauseum to the griping about partners
different to those experienced by your father, who dont realise how draining a mans
and his father before him. workday can be.
Dont have a clue where your remit begins You know youre either a kindred spirit
and ends on the home front when it comes to already, or drifting dangerously close to
covering bills, cooking meals, cleaning toilets, the shoals.
clearing gutters or taking the kids to the And you dont like it. Not one bit.
doctor? Watching forlornly as your property So change it, with help from experts who
dream canters out of sight, or scrambling spend their days looking at the same issues
to service the eye-watering mortgage that through lenses both wide and microscopic.
keeps you in the game? Sensing the robots Its time to take the pressure down.
82 JULY 2017
STATE
MIND
OF MIND
PRESSURE POINT
1
YOUR (CRUSHING)
MORTGAGE
It can seem there are two tribes in
Australia at the moment: property-
owners lamenting the size of their
mortgage and renters bemoaning that
they cant afford to join them.
As a member of the first tribe,
Dave has a $485,000 mortgage,
although thats likely to be at least
$100,000 more if he lives in Sydney or
Melbourne. And if hes sitting anywhere
PRESSURE POINT
2
near the average male income of
$85,000, that means hes sweating
bullets, just like his renting brethren.
Money guru Sam Henderson Sky
News business program host, author
of The One Page Financial Plan has
sympathy for those suffering a bad
case of FOMO, and appreciates the
weight that comes with big mortgages.
For the first group he urges caution, for
the second, acceptance.
Yes, a mortgage comes with a
certain amount of pressure, he says. YOUR (FRIED) MENTAL STATE
But theres no greater motivation than
a big pile of debt.
Take a closer look at Dave. electricity and motor control your screen
The trick, says Henderson, is to have
Does he seem a bit, well, vehicles to television and addiction, you can also
a margin of safety. In housing terms,
agitated to you? phones, says Sharp. take charge of that
that equates to having access to savings
Watch how antsy he gets Instead of debating particularly first-world
or a loan to fund your way out of two
if he doesnt get his caffeine whether technology is problem: a surfeit of
years of decline, whether that be rising
shot by 9am. Notice how disturbing our equanimity synapse-shredding choice.
rates or falling income. Dont make the
rarely he gets a good nights any more than our There used to be three
assumption that the market is going to
sleep. And how often he ancestors, says Sharp, types of bread, says Sharp.
continue to run, warns Henderson.
talks about the imposition were better off addressing Now youve got I-dont-
Part of securing that buffer is being
of Facebook and work the root causes. And that, know how many, and 400
prepared to ask for more money
emails and the head-spin of he argues, begins with varieties of spaghetti sauce.
at work, and for more information
supermarkets with a galaxy pocketing the victim card Up to a certain point choice
about the property market and wider
of choices? when it comes to your is good. But if youre taking
investment options. Have a curiosity
Hes fried. smartphone. 10 or 20 or 30 minutes on
around investing, Henderson urges.
But wait. Take a deep Smartphones are each one
Research is so important when buying
breath and not just absolutely amazing, but The answer lies in
your property. Id urge to buy where the
because it releases stress. theyre there to help us, decluttering your life by
population is greatest, in the inner city
Truth is, according to not to hinder us, Sharp eradicating unproductive
or beaches.
clinical psychologist Tim says. Its up to each of us choices and committing
If, after all your research and budget
Sharp, feeling frazzled isnt to set the rules. Rather than to what Sharp calls
trimming, your property aspirations
the sole province of the blame technology or non-negotiables.
remain out of reach, dont despair,
smartphone generation. Facebook, its your decision When it comes to
says Henderson. The returns from
My grandfather was whether to check in every exercise, I dont think about
the share market over 10-20 years are
born in 1900 and think of all five seconds. going to the gym every day,
the same as for property and you dont
the incredible technological Just as you can take I just do it, he says. Its
have land tax or agent fees and all those
changes in his lifetime, from responsibility for and non-negotiable. >
other headaches.
JULY 2017 83
PRESSURE POINT
3
YOUR (DISPUTED)
ROLE AT HOME
If theres one statistic from the 2016
census that Dave didnt care to hear, it
was the one about domestic work.
Apparently, typical Aussie men
spend less than five hours a week on
housework, while she does up to 14.
Its but another part of the complex,
ongoing and often fraught bargaining
PRESSURE POINT
4
process at the heart of a maintaining a
happy relationship.
Who leaves the office early when
a kid is sick? What happens when she
gets a job offer in another state? Whose
responsibility is it to cook on Thursdays?
Psychologist Aaron Simpson has
seen and heard it all, most often during
what he calls the booming business
of post-separation counselling. In other
words, when its too late.
And guess what? It is constant.
It is often hard. So strap yourself in,
big fella, because the defined roles,
responsibilities and liberties of your YOUR (VANISHING) CAREER
fathers or grandfathers day (Fetch my
slippers would you darling) are history. Daves job in sales? Turns Its my firm opinion portrayed as adversarial,
If youve somehow missed it, you now out to have been a number that the problem is being he says. Technology has
live in the Age Of Compromise. of jobs in sales, with a overstated, says David always been just an
The traditional male breadwinner succession of companies Tuffley, a lecturer in extension of ourselves
and female carer is no longer the and start-ups. Applied Ethics and to solve day-to-day
standard outcome, says Simpson. We His last job was flicked Socio-Technical Studies at problems. The best way
know fathers are far more involved in to someone in Manila. The Griffith University. No one to think about it is not
domestic roles, but there are still no one before that effectively can say what the jobs of Humans versus AI, but
countries in the world where men share got swallowed up by a new the future are going to be. Humans plus AI.
those roles equally with women, even program some kid in Silicon Its thought that 50 per And its not just a young
when women are the breadwinners. Valley dreamed up. cent of the jobs in 10 years mans game, says Tuffley.
And that, right there, is the smell of Problem is, Dave hasnt havent been invented yet, Experienced workers
something that can soon turn noxious. been adding skills to his but we do know they will prepared to change will be
Ive seen many relationships fail quiver fast enough. For too be invented. a valuable asset on the
when there arent collective needs and long he staunchly True, there might be open market.
aspirations, when expectations are not defended his time-tested an unknown dream job The biggest threat to
met, warns Simpson. way of doing things and just waiting for you around older workers is when
So, you just need to sit down with a refused to brook any the corner. Still, for the they see orthodox ways
checklist and hammer it out? Correct. argument that some new moment, youd prefer to of thinking as being
Successful relationships navigate this program, or robot, or AI think that your current established laws, he says.
ground so there are beneficial outcomes could help him produce and expanding skills will Employers want people
for both parties, says Simpson. In better outcomes. continue to attract a dollar. who can step out of
some ways youve got to bring the same And you? Do you see a Tuffley offers some orthodoxies to find the
attitude, aptitude and skills you use at reflection of yourself in comfort there, too. best solution. Thats pure
work when negotiating. Dave, road kill on the Our relationship with gold from a job-seekers
The most important of those? The technology highway? technology is often point of view.
big C: compromise.
84 JULY 2017
STATE
OF MIND
5
terriblee notion. Itss a myth.
y
We e have
e a life
e and d work
iss partt off that.
JULY 2017 85
Run For
Your Life
CHRIS LEW
86 JULY 2017
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JULY 2017 87
WHY I RUN
I rst fell in love with running at that I really stepped it up a gear. I weather is appalling or I have to
school. I wasnt much of a schoolboy thought I needed to do something do a radio interview at 6.30 in the
athlete but in year 11 I started doing to keep me balanced throughout the morning. With my staff its become
cross country and found it gave me day, keep fit and drop a bit of weight. like a mini civil war. But they get the
a real sense of self confidence. It In my crazy-hectic lifestyle where I message now. Meetings get cancelled
changed my image of myself. can be in five cities in five days, the because I go for a run.
At university I was in the Army easiest form of exercise is to grab Its now become less of a fitness
Reserve, so I was quite fit. But when I your sneakers, shorts and t-shirt and regimen and more a form of mental
went to work for the union I stopped go for a run. relaxation. When youve got three
exercising. Thats why I joke now that I set myself the goal of running kids and you travel as much as I do,
Ive got the knees of a 25-year-old 1500 kilometres last year and finished I dont have time for something like
because for 15 years I didnt use them on 2100. I lost 11kg over the year. This golf but I can get away with an hour
at all. Theyre in pristine condition. At
the same time, I kick myself for those
year Ive set the target at 2000km Ive
run 750 so far.
run. Its your own time, your own
space, which we all need. IN MY
lost 15 years when I wasnt running. I find the hardest thing is putting For me, a run is a cure for
CRAZY-HECTIC
LIFESTYLE, THE
When I went into parliament I on your running gear. Once youve anything, from a hangover to a bad
started to run again but it wasnt until got your gear on, youve got to go. poll. There are no bad days when
EASIEST FORM
I was preparing for last years election Its most difficult on days when the you run.
OF EXERCISE
IS TO GO FOR
A RUN
JASON LEE
88 JULY 2017
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Sole
Mates
Whether youre going long Saucony Peregrine 7 $220
or short, whether youre BEST FOR: RUGGED TRAILS
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With heavy lugs that claw dirt like
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run, you aint DEAN KARNAZES, ULTRAMARATHONER, DAVID LEE ROTH, If you only want one pair of runners
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in your wardrobe, this should be it.
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AUTHOR OF BORN TO RUN through the forefoot, this shoe will
rise to any challenge. >
JULY 2017 89
WEEK 1 WEEK 2
MONDAY MONDAY
Rest or cross-train Rest or cross-train
TUESDAY TUESDAY
Cross-train or 100m, 8-10 times,
4060min easy run at 4:40 pace (100m
jog between each)
Run
Rest, cross-trail or WEDNESDAY
3045min easy run Rest, cross-train or
3045min easy run
5K
THURSDAY
400m, 8-12 times, THURSDAY
at 4:50 pace (200m 800m, 4-6 times, at
jog between each) 4:50 pace (400m jog
between each)
FRIDAY
Rest, cross-train or FRIDAY
3045min easy run Rest, cross-train or
3045min easy run
at SATURDAY
line - hit it
fa ll o v e r the finish n n in g
3045min easy run SATURDAY
Dont from ru 3045min easy run
h this plan SUNDAY
speed wit g McMilla
n 1500m at 4:50 pace; SUNDAY
coach Gre push harder the last 1500m as fast as
200400m you can
90 JULY 2017
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Born To Run
WHY I RUN Christopher McDougall
In 2011, the comedy group as well. Once a week Id run Fuck, wherere my gloves?
Id been in for 21 years, The on soft sand to prepare for The most difficult thing
Scared Weird Little Guys, the snow. I also did a couple was the inconsistency of
was finishing up and thats of runs in a frozen food the surface. Sometimes you What I Talk About
when I heard about the storage facility. It was a very could run on the crust but When I Talk About
Antarctic marathon. I dont moist atmosphere compared then every fourth or fifth Running
think it was your classic to Antarctica. step youd break through and Haruki Murakami
mid-life crisis. It was more The night before we sink 15cm. Halfway though
that I wanted to bookend were due to leave Chile I got the race my quads were Unwieldy title but a
the journey with the group horrific food poisoning. Just destroyed. The last 8km were beautifully spare meditation
with a once-in-a-lifetime shocking. At midnight I was absolutely horrible. on the small and often-
experience. lying on the bathroom floor, I ended up finishing in overlooked joys of
Id always been obsessed vomiting, hallucinating and six hours on the dot. Id say pounding the pavement.
with explorers in the thinking: Fuck, its over. its at least twice as hard as
Antarctic but I didnt just But thankfully weather a normal marathon. But the
want to go there and take a conditions delayed take-off thing is, youre in Antarctica,
few photos of penguins. I for 24 hours. Once I was on you look around and you
just really liked the idea of that plane I was going to see the mountains and the
doing a physical challenge finish, no matter what. glaciers and theres this
down there. On the day of the race it epic silence.
I was coming off an was 15 below and the sun Running a race like this Why Die?
injury to my left foot so I was out. Youd run with bare puts things in perspective. It Graem Sims
was only running two days a hands but then youd turn a takes your mind to very dark
Sparkling bio of Percy
week plus a long run on the corner and your hands would places. Afterwards, though,
Cerutty, the coach-cum-
weekend. About four months be in the shade and instantly I had a nice sense of calm. I
philosopher who whipped
out I started going to the gym theyd freeze. Youd be like, felt like I could do anything.
Herb Elliot into world-
beating shape on the
sandhills of Victorias
Mornington Peninsula.
Lore of Running
Dr Tim Noakes
JULY 2017 91
Navigate Your Way
Good running adventures require a proper wrist assessment. GPS
watches let you track your training and plot a path to new fitness
benchmarks. We asked running writer Ben Hobson to map out the
GPS watches capable of keeping pace with your aspirations
WHY I RUN
I left home straight after tell me: youve just had your
school, moved to Bondi and longest run or youve just
started mixing with a fast run your fastest kilometre.
crowd drinking, drugs, a For the first time in a long
lot of sleepless nights. time I was having little wins.
It wasnt sustainable. I ran my first marathon
Something had to give in September 2012. By this
and it did. In 2011, when I point I was really getting
was 22, my dad knocked some confidence from my
on my door and said, Pack running. I was off my
your stuff, youre coming to medication; I felt like I was
live with me. worthy of the air I was
It was only when I breathing. When people
stopped partying that the asked me, What have you
realisation struck me: I been up to? I suddenly
lacked the mental skills to had something positive to
deal with the stresses of tell them.
day-to-day life. Thats when In 2014 the idea of doing
my depression got pretty a big run raising money
ON THE MAP DURABLE STAMINA
bad. There were days for Beyondblue popped
where I couldnt leave my into my head. Id become Suunto Ambit3 Peak Polar V800
bedroom. Suicide was a passionate about the value $479.99 $699
daily thought. of running for mental
One day, Dad said to health and I wanted to do
me: Get out of the house something big to get the
go do some exercise. So message out there. I
If youre looking for a long- Fitness nerds, look no
I put my earphones in and wanted to run through
term workout partner, this further. Not only can Polar
started running. And from multiple countries, run
the first moment I thought: along coastlines, traverse watch will spot you. With a predict the time needed to
Yep, I like this. No one mountain ranges. So I got weather trend indicator and recover before your next
could get to me; I was in my a map out and settled on sunrise/sunset timer, you session, an orthostatic test
own little world. That Central America Mexico can outwit the elements and shows how your heart rate
escapism was a powerful to Panama. squeeze extra training time responds to stress so you
thing for me at the time. I started running on April from every day. can tailor workouts
From that day forward, 23, 2015. I was on the road accordingly.
Ive barely missed a day of for 202 days, averaging a bit
running. I love the simplicity over 40 kays a day. And the
of it; I love that it doesnt whole time I was dragging a
JASON LEE/PHILIP LE MASURIER
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JULY 2017 93
1 RED BULL SH OT 2 VFUEL ENERGY GELS
A 24-hour Getting calories in is crucial. I like
survival run these VFuel gels because they dont
isnt like an contain fructose, so they dont mess
ultramarathon with your gut as much as other gels.
its not just
about putting one
foot in front of 1 2 3
Ultimate 8
Survivor
6
5 WATER PURIFIER
Categorising survival running is a This is a 10
fiendishly difficult task. According must-have in
to Chief Brabon (above), elite ultra- any survival run.
Basically, you
runner and race co-director of the stick this in a
Survival Run Australia event, lake or a stream
survival running is the bastard and drink through
child of obstacle-course racing, it. Remember:
survival runs
orienteering, adventure racing,
are completely
ultra-running and military training. unsupported;
The skillsets incredibly broad; in there are no aid
every race the challenges are stations. So if 13
94 JULY 2017
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13 CATAPULT 19 ULTR ASPIRE LUMEN E C I A
In most survival-run events you WAIST LIG HT
have to make some kind of hunting When youre running off-
device. In Nicaragua I needed to trail across undulating
make a catapult and hit a target terrain, the angle of a
approximately 20 metres away. We waist light shows the rise
only had three shots. Not easy! and fall of the ground far
better than a headlight.
But you still need a
17 18
headlight because if
youre, say, climbing over
rocks, every time you lift
your knee, you block the
waist-lights beam.
19
20
3 SOS Rehydrate
sachets
4 Chief Bar
6 GoPro
7 Super glue
8 Adventure medical kit
9 SevenFriday HDB
Hard Case
21
10 UltrAspire Epic 35-litre
running pack
14 Leatherman
folding knife
16 Climbing rope
17 LED Lenser head
lamp
22
18 Oakley sunglasses with
trail-running lenses
20 Survival Run
Australia cap
22 Under Armour
Heatgear top
23 Under Armour
Horizon KTV
trail runner
24 Under Armour
Heatgear shorts
23
great for
dragging things,
like a log. Ive
even used this to
abseil down a 21 MOXIE SHIN G AITERS
40-foot cliff. These are a must mainly to
protect your shins if youve got
to, say, shimmy straight up a pine
tree. Theyre not the best
protection from snakes but, hey,
theyre better than nothing.
JULY 2017 95
FORGING
IRON
PHOTOGRAPHS BY KEN REGAN/CAMERA 5
96 JULY 2017
TACTICS
1
NEVER GIVE UP
A teenage Tyson meets his mentor
and makes his mark
JULY 2017 97
Wrapped and
ready: Tyson
prepares for his
first pro fight.
2
TALK YOURSELF UP
LEARN TO DETACH
Cus realised that a key element for a fighter
3 I started in with the affirmations as soon
as I moved in with Cus. Day by day in
every way, Im getting better and better.
being successful was for him to act intuitively Day by day, in every way . . .
and impersonally, to rid himself of the Cus used to say, You take a guy who
baggage of his emotions in the ring. Cus has all the greatest qualities of
used to give me lessons on how to have out success, beautiful body, beautiful
of body experiences. I would be sitting down looks, great sexual endowment,
and watching television and hed say, Lets everything is perfect. But you take
do a session. And hed sit next to me and away his confidence and you put him
then hed say, Transcend. Focus. Relax until out in life and he will fail. On the other
you see yourself looking at yourself. Tell me hand, you take somebody who has
when you get there. Learning how to detach nothing, absolutely nothing, and you
yourself from your feelings was essential for give them confidence and you throw
me. Its like teaching yourself to be a him in the world, he will succeed.
professional liar. If I cant separate from my Confidence breeds success and
emotions in the ring, then Im just a punk. success breeds confidence.
Im too emotional out there. I might hit a guy Confidence applied properly will
with a hard punch and then I get scared if he supersede genius. Im sure all this is
doesnt go down. So learning that Zen why Ive got some issues going on right
detachment was definitely a survival skill. now. He was making me think Im God.
98 JULY 2017
TACTICS
4 6 CONFIDENCE APPLIED
CONQUER YOUR MIND FIGHT LIKE A FELINE PROPERLY WILL
SUPERSEDE GENIUS
Cus was constantly on me about With my psychological training in full
strengthening my mind. Your mind is swing, Cus began to work on my boxing
not your friend, I hope you know that, skills. And he brought the same
right? hed say. You have to fight innovation to the physical side of boxing,
with your brain, you have to put it in its a style that his enemies dismissed with
place. For Cus, a persons mind was a the name peekaboo. Some people
muscle. The more you exercised it, the compared the style to that of a turtle. But
stronger it got. He also said that your Cus got his inspiration from cats. Cus
mind would constantly play tricks on equated everything with fighting. Hed
you. A guy could be in great shape but watch two roaches fight, and hed say,
if he doesnt want to fight or hes afraid Did you see that? Hes jabbing. Cats
of his opponent, hell convince himself are very agile. They move side to side,
that hes tired and find a convenient they feint. Theyre the best killing
spot on the canvas to lie down. machines on the planet. Cus said I
For Cus the key to controlling your moved like a cat.
mind was to develop a great sense of
discipline. He would always say that
discipline was doing what you hate to
do but doing it like you loved it. He
was like a monk! That must be why
Im crazy today, living my life like that,
suppressing my desires, just working
ACT ON INSTINCT
out and jerking off. Man. When
you develop that level of discipline, But the most innovative training invention of Cuss was what he called the
then you become a professional in Willie Bag. He came up with this device when Jos Torres was training to
Cuss eyes. fight Willie Pastrano. The Willie was five mattresses strapped to a frame. The
front mattress had an outline sketch of a man on it, and various parts of the
body were numbered as targets. Number 1 was a left hook to the jaw, 2 was
a right hook to the jaw, 3 was a left uppercut, 4 was a right uppercut, 5 was a
left hook to the liver, 6 was a right hook to the spleen, 7 was a jab to the head,
and 8 was a jab to the solar plexus. Cus then made a tape of his voice calling
out numbers. The boxer would deliver a punch to the corresponding number
on the Willie. At first, Cuss voice would call out one punch every five
5 seconds. But as the tape progressed, the tempo increased. Again the idea was
7
to get to a Zen state where by sheer repetition youd act on instinct, youd be
on the outside, doing it without thinking about it. >
SECURITY IS DEATH
Cus was also a strong believer in
creative visualisation. A person who
aspired to being a champion should be
that entity he wanted to achieve. If I
wanted to be a heavyweight champion, Master and
I had to start living the life of a apprentice:
heavyweight champion, even if I was when Cus
JULY 2017 99
8
LIVE THE LEGEND
I was a chameleon. Look, Cus had me CUS SOLD ME A STORY.
I FELL IN LOVE WITH
reading Nietzsche when I was 15 years
old. I can barely spell my name but I
think Im a fucking Superman. I used to
DREAM BIGGER
12 Cus once said, I sell people dreams.
Thats exactly what he did. Cus sold me
a magnificent story that I bought. I never
thought of myself as the heavyweight
10
champ, I never even looked like one.
The heavyweight champion was big
and strong. I fell in love with myself and
Flying the coop: the idea of me executing this mission.
Tyson wasnt Cus taught by example. He led the life
ready for life of a monk, denying satisfaction,
without his sacrificing for success. Thats what I did
mentor. then and thats what I am now. But it all
worked on me because I had that
extremist personality. And I had such an
abysmally low self-esteem. What a
volatile combination: low self-esteem
and a sky-high ego that Cus cultivated
in me. And why wouldnt I buy Cuss
dreams? Enthusiasm is contagious.
And Cus was the best confidence man
Id ever met.
sensation: he was tired. emotions can directly affect our heart health,
often in tangible, physical ways. That may be
why, for example, more people seem to have
heart attacks on Mondays than any other day
For a typical 53-year-old, this wouldnt his heart. The piece was small the size of of the week; cold Mondays are even more
have been surprising. Anker, an acclaimed a crumb. Nine hours after he first felt his dangerous. People whove experienced a
mountaineer, had been climbing for seven chest tighten, doctors inserted a stent in the sudden trauma can suffer a physical change in
hours since 2am and was on his sixth rope- offending vessel. If there was ever a time to the heart. When Anker said his friends death
supported section on the way to the 6894m call in my chips, that was it, he says. Luckily touched his heart, it probably did.
summit of a peak called Lunag-Ri. Thats it worked out, every step of the way. Your heart is an amazing organ. Its busy
enough to whip anyone. But Anker wasnt Every year 54,000 Australians have heart enough with its main job pumping blood
just anyone. He was in remarkable shape for attacks, which equates to around one every but it can also act as a bellwether of the
a man of any age. Four years earlier, he was 10 minutes. Few are world-class athletes like state of your health, your level of fatigue, the
one of a handful of people to summit Everest Anker. His episode could have been caused by role of stress in your life (and, importantly
without supplemental oxygen. The man random chance, bad genetic luck or perhaps for men, anger), and yes, the state of your
was indefatigable. a lifetime of extreme demands on his most relationships. It keeps you alive, but it can
But on this day he stopped climbing and important organ. But Anker pinpointed also kill you unless you learn to understand
sat down. He thought it couldve been altitude another possible cause: grief. it and listen to it.
sickness. Then it hit him hard. It was much Five months earlier, Anker had trekked We know that the heart is not just a
more than the altitude. I just couldnt go on, up Tibets 8027m Shisha Pangma with a simple pump, says Dr Mimi Guarneri, an
he says. I was stopped in my tracks. different team. This time the mission was integrative cardiologist. Theres a physical
He turned to his climbing partner, David somber: they were going to retrieve the body heart and theres an emotional heart, which
Lama. David, he said, this is not good. of his best friend, Alex Lowe, who had died responds to the world around you.
As an athlete, Anker was acutely aware in an avalanche in 1999. Anker had been with Most men are familiar with classic risk
of the state of his heart. I can feel it when Lowe on that expedition and witnessed his factors like blood pressure and cholesterol,
Im climbing, but also when Im sleeping friend being swept to his death. The two had but they tend to miss the mental, emotional
or resting. Just a few months earlier hed been so close that Anker later married Lowes and even spiritual issues that relate to the
undergone a battery of tests as he trekked widow, Jenni, and raised Lowes three sons as heart, Dr Guarneri says. Thats a tragedy,
Kilimanjaro, a 5895m summit. Everything his own. On this recent trip, Anker carried his because understanding the human bodys
had checked out perfectly, so this sensation friends body down the mountain himself, a most miraculous organ can improve and
disturbed him. It was like a severe muscle burden that weighed on his soul. Going back even save your life. Here are all the jobs your
pain in my heart, he says. up there and seeing everything was super heart performs and how to keep it pumping
He and Lama turned back to the advance emotional, he told National Geographic. I to perfection.
base camp thousands of metres below. When was stressed, and I felt my heart.
they arrived, Anker began to feel better and I felt my heart. What man hasnt at some
decided to tough it out. I said, Yeah, I got point in his life? When we go on a first date, It Pumps
this, Im just going to heal up. get down on one knee to propose, approach The heart is the only organ of the body that
Instead, the 26-year-old Lama made the lectern to make a speech, or hear of a is in continuous motion, says cardiologist
the snap decision to call for assistance. A loved ones death, our hearts talk to us. And Dr Euan Ashley. About 70 times a minute,
helicopter happened to be in the area and we talk back. This is why for centuries, before 100,000 times a day, the four chambers of
transported Anker to a Kathmandu hospital, we even understood how it does its primary the heart expand and contract in perfect
where doctors discovered the problem: job of pumping blood, the heart has been sync to send the equivalent of 7570 litres of
Anker had experienced an acute thrombotic a powerful symbol of many things: love, oxygen-rich blood throughout your body
occlusion of his anterior descending coronary emotion, intuition, conviction (I believe every day. Your heart delivers blood to even
artery or, in laymans terms, a heart attack. in my heart) and truth (the heart of the the most remote parts, from your brain to
The culprit was a piece of fatty plaque matter). Our hearts occupy the centre of our your quadriceps to (when needed) the erectile
blocking one of the main blood vessels to emotional lives. As the 17th-Century British tissue of your penis and most important,
ERECTILE DYSFUNCTION
Atherosclerosis plaque
buildup in the arteries often
affects the smaller blood
vessels leading to your penis
before it slows bloodflow to
your heart. That makes ED a
warning sign of a future heart
attack or stroke, often in the
to the heart muscle itself, which uses some autonomic nervous system, says cardiologist succeeding three to five years,
of the blood it pumps. Despite this wear and Dr Reginald Ho. Your sympathetic nervous according to the journal
tear, it lasts: the walls of the heart flex and system responds to threats with the fight-or- Circulation. Exercise, eat
stretch and its valves keep blood flowing in flight response, which speeds up the beat. healthy and consider
the right direction without breaking down Your calmer parasympathetic nervous system medication to manage
or stopping, even while you sleep. What slows things down so you can rest and digest. atherosclerosis.
machine could do that for 80 years? The two are engaged in a constant tug-of-war,
says Ho, depending on external stimuli ASTHMA
KEEP THE BEAT Men who exercise regularly and, crucially, your interpretation of those Asthmatics requiring
pump more blood with each heartbeat than stimuli. A higher sympathetic tone means a controller medication are 60
those who are less active, according to UK more frantic heartbeat, higher blood pressure per cent more likely to have a
research. Interval training ramping up the and a greater risk of cardiac events. But heart attack or stroke over
intensity for several minutes multiple times when the parasympathetic nervous system is nine years than those who
during your workout is excellent. It helps dominant, as it is in athletes, the rate settles breathe easily, possibly
train the heart and your muscles to work down and becomes more variable. This heart- because asthma and
harder by enabling enhanced oxygen delivery rate variability is actually a marker of good cardiovascular disease share
and increasing muscle efficiency, says nuclear health, says Ho. Less heart-rate variability, similar inflammatory
cardiologist Dr David Wolinsky. Weight by contrast, could indicate the presence of a pathways. Asthma attacks
training, core exercise and flexibility training chronic disease or, in an athlete, overtraining. also challenge your heart.
are also important, says Dr Wolinsky. Your doctor can help you
KEEP THE BEAT Apps such as Elite HRV and co-manage these conditions.
Omegawave (both free) can help you monitor K.Aleisha Fetters
It Self-Adjusts your heart rate variability. First, youll
Your heart rate is constantly changing, even establish a baseline. Then you can check daily
beat to beat. Thats because the heart is fluctuations so you know when to work out
governed by two competing halves of your harder and when to back off, says exercise >
scientist Dr Alexander Koch, a professor of and the functional heart contractions simply
exercise science at Lenoir-Rhyne University. stop. When that happens, more than 90
per cent of the time the result is death, says
neurocardiologist Dr Jeffrey Ardell.
Its Wired Whats the Latest
When he was in medical school, Ashley was KEEP THE BEAT To reduce your odds of AFib,
captivated by a unique property of the heart:
on Cholesterol? lay off the sauce. The Journal of the American
If you remove it from the body and keep College of Cardiology reports that men who
it supplied with energy and oxygen, it will Disheartening news: high- drink alcohol daily have a higher risk of atrial
continue beating on its own, he says. Thats density lipoprotein (HDL, or fibrillation 40 per cent higher if they have
because the organ has its own electrical good cholesterol) may not be five drinks a day.
system, with special cells that generate the heart hero we thought it
and dispense regular, rhythmic electrical was. In a new study, people
pulses, stimulating the upper (atrial) and who had either low or very It Has a Brain
lower (ventricular) chambers of the heart to high HDL had an increased The heart has its own neurons that are
contract and relax. If some of those cells conk risk of dying within five years. clustered into nerve structures called ganglia,
out, others can take over. But that electrical We dont yet know if HDL almost like a rudimentary brain.
system is also vulnerable: problems with the protects your heart, says When you transplant a heart, the little
complex nerves and trigger cells that control cardiologist Dr Steven Nissen. brain goes along with it, says Ardell. This
heartbeat can go awry, leading to rhythm Instead of focusing on HDL brain cant form thoughts and memories,
disturbances such as atrial fibrillation, a numbers, says Nissen, watch but its job is critical: it ensures that your
condition that affects around two in every 100 your diet, stay active, avoid hearts electrical and mechanical functions
people in Australia and more than one in ten trans fats, maintain a healthy work in tandem to pump blood.
people aged over 75. Even worse is ventricular weight and never smoke. These ganglia respond to signals from
fibrillation, when the signal becomes chaotic K.A.F . many sources your heart chambers, your
circulatory system, your muscles and your cases, it was the women who shifted their
brain. Different types of neurons sense the emotions and heart rates to match those of
mechanical and fluid demands on the heart their partners. Women who were changing
and adjust its motion accordingly, millisecond their daily emotions as a function of their
Whats The
Best Diet For
by millisecond. male partners emotions were also changing
Such control allows your body to deal with their physiological signals, he says.
the everyday demands you place on it, from
sleeping to standing to exercising to having KEEP THE BEAT Pay more attention to your Your Heart?
sex (every day, right?). mates emotional and physical state, so
But its a two-way street: the heart can talk shes not always adapting to you. Spend five
DASH (Dietary Approaches
to the brain too. In some cases we feel things minutes sitting quietly in close proximity to
to Stop Hypertension),
in our heart first and then the brain reacts, each other, not talking or touching. Mediterranean, and plant-
says Guarneri. based whole-food diets
have many heart-protecting
KEEP THE BEAT To take advantage of It Breaks benefits, says cardiologist
this symbiotic relationship, tame your The broken heart may actually be a Eugenia Gianos. They all
mind via your heart: do daily calm-down thing, research suggests. Take Takotsubo emphasise unprocessed
breathing sessions of five to 10 minutes, says cardiomyopathy, where the left ventricle foods like vegetables,
Guarneri. Inhale deeply on a count of four, becomes temporarily deformed and fruits, legumes, whole
grains and fish. Avoid a
then exhale for a count of seven. Youll weakened because of emotional stress. Its
social-business eating
put your nervous system into a state of been observed mostly in older women whove pattern that is, lots of
relaxation, she says. That calms your mind suffered emotional trauma, such as the snacks and non-homemade
and soothes your heart. sudden death of a relative. But men are also at foods. In one study, people
risk from another set of emotions: anger. who ate this way were
Studies find that men who control their more likely to have early
It Listens anger are at less cardiac risk than those who signs of atherosclerosis
Your hearts brain responds to the world blow up easily, says Dr Karen Matthews, a than those on the Med diet.
around you and appears to be sensitive to professor of psychiatry. An angry outburst Try these quick meals.
music. Dr Peter Sleight, a retired Oxford increases your risk of heart attack in the
University researcher, has studied the effect following hour by 2 times, according to
of music on cardiac rhythms; he and his research from Canada.
colleagues discovered that blood pressure
and heart rate fluctuate to match the volume KEEP THE BEAT If you feel like youre about
and pace of music. The magic number is 10: to blow, meditate instead. In a University of
musical phrases lasting about 10 seconds Kansas study, people who meditated for 20
sync with the Meyer wave, which is the minutes reduced their anger and their BP.
natural ebb and flow of heart rate and blood BREAKFAST
pressure. Sleight found that some of Verdis Grab a cup of plain Greek
compositions hit this 10-beat rhythm, as It Recovers yoghurt and piece of fresh fruit.
does Ave Maria. The heart is a uniquely durable organ because
it has to be. It also seems to be able to heal
KEEP THE BEAT After a stressful day, and protect itself. Because heart cells dont
listening to classical or mellow music can help divide and reproduce after infancy, they
lower your blood pressure. A study review are less susceptible to tumours. And when
published last year suggests that if you are bloodflow to the heart becomes restricted SNACK
hypertensive, listening to music could drop as Ankers did the heart can still beat. My Mix a handful of nuts with
your systolic BP by seven points. doctor said I had basically preselected myself a handful of raisins.
to survive this, he says. By being fit and
having spent so much time at altitude, my
It Connects heart understood the duress it was under,
Does love really reside in the heart? Your and other parts [of the muscle] were able to
heart flutters when you see your beloved, take over.
thanks to adrenaline. But some evidence Research suggests people who exercise
suggests that the heart is also in on the regularly heal faster after a heart attack LUNCH
action. In 2012, psychologist Dr Emilio Ferrer, because working out reduces heart attack Fill a wholemeal pita with two
performed a novel experiment: he took 32 induced scarring and inflammation. That chopped hard-boiled eggs,
chickpeas, sun-dried tomatoes,
heterosexual couples and sat each couple was the case for Anker: two months after the
and a sliced avocado.
alone in a room, hooked up to an EKG and a incident, his ejection fraction a measure of
machine to measure respiration. He and his pumping efficiency had recovered to 54 per
team had them perform three tasks for five cent, within the normal range. And his heart
minutes each: doing nothing (as a baseline), muscle had no permanent damage.
gazing at each other, and trying to imitate
each other without touching or speaking. KEEP THE BEAT Anker has been tracking
During each task, he discovered that the his heart rate, trying to avoid situations
partners heart rates became synchronised, that cause stress. You should too. I saw DINNER
You cant beat a plate of salmon,
beat to beat. something in the news the other day that
quinoa and green vegies.
What happened next was even more spiked it up to 128, he says. So last Tuesday
- K.A.F.
interesting: he had each partner keep an I took a day off from media and just cleaned
emotional journal for 90 days. In most up around the house and it was great.
>
7
8 4
9
6
2 / The Gym
STRIP FAT FAST
Australian Strength Performance, Use this lard-blasting workout from gym
Brunswick East
founder and master strength coach Ben
Siong to incinerate fat deposits
Converted warehouses in A1 High-bar back squats
industrial estates lend a suitably 10-12 reps x 5 sets
utilitarian air to the serious A2 Neutral-grip chin-ups
business of working out. Few do 10-12 reps x 5 sets
it better than Australian Strength B1 Romanian deadlifts 5 The Coffee Hit
Performance, a minimalist, 10-12 reps x 5 sets Market Lane, Prahran Market
B2 30incline dumbbell press
no-nonsense space that features The citys benchmark for
all the tools you need for serious 10-12 reps x 5 sets premium beans, Market Lanes
C Sprints point of difference remains its
shape-shifting squat racks,
30 secs, walk recovery x 10 mins seasonal showcase of exotic
chin-up bars, tractor tyres and Perform as supersets. Do 3 times a varieties currently Guatemala.
battle ropes. Formerly a workshop, week. A HIIT protocol to finish ensures We offer 3 or 4 varieties in
its the perfect place to tinker with season rather than having a
your body maintains an increased
year-round homogenous blend
your rig. kilojoule burn post-workout, says Siong.
created from over 50 origins,
says founder Jason Scheltus.
We embrace the changes that
come with coffees seasonality.
Huxtaburger, Hawthorn
10 / The Run
Kokoda Memorial Walk 1000 Steps,
Tremont
calves thrumming.
STAIRWAY TO HEAVEN
Use six-time Eureka Climb champion
Mark Bournes tips to storm the steps
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SYDNEY
AUGUST 13
# CITY2SURF
A NEW
WAY TO
ATTACK
YOUR
SIX-PACK
TIME TO BUILD YOUR VERY OWN
CENTRE OF EXCELLENCE
NO CRUNCHES REQUIRED >
BY LOU SCHULER
PHOTOGRAPHY BY IAN MADDOX
CORE VALUES,
REVISITED
THE BEST PLAN FOR A STRONG MIDSECTION? FOCUS ELSEWHERE
YOU LOOK IN THE MIRROR and fail to see what you want: six
symmetrical mounds of contractile tissue bisected by a narrow
strip of fat-free skin. So you do lots of ab exercises, like crunches 1B
and sit-ups, and anything else that feels like it hits those
muscles directly.
This approach to training abs seems to make sense. If you
want bigger biceps, after all, you do biceps curls. But for 99 per
cent of us, the goal isnt to make our midsections bigger. We
want to shrink our waists, so we need a different method. As
trainer Shawn Phillips, whos been building his ripped
midsection for nearly four decades, puts it, Training your abs
to get a six-pack is like typing to become a celebrated author.
Translation: abs are less a result of targeted training and more
a byproduct of working hard to get lean while building muscle.
BURN OFF THE BAD FAT 1. ENGAGE MORE MUSCLES can move the weights faster, because thats
If the goal is to see your abs, you can do Exercises that use a lot of different muscles, more demanding (and more fun) than
that without directly training them, says like squats and deadlifts, burn more moving them slowly.
personal trainer Alwyn Cosgrove, owner of kilojoules than ones that isolate smaller Dont take either mechanism to the
Results Fitness. He specialises in fat loss, muscles, like crunches. Cosgrove enhances extreme, but work hard. As Cosgrove says,
but not from hours of cardio. that effect by using unbalanced loads, It wont work if you dont work.
Cosgrove builds around relatively brief which force muscles in the shoulders, core
but tough strength workouts. It initially and hips to act as stabilisers. 3. MAKE YOURSELF
seems counterintuitive: if you look at total He increases the amount of unbalanced UNCOMFORTABLE
kilojoules burned, endurance exercise is work by using unilateral moves, like Novelty seeking may not go over well
ahead of strength training and intervals. lunges. So while youre doing eight reps per with the wife, but it works in the gym.
Your heart rate stays elevated longer as you arm or leg, your stabilising muscles are Unfamiliar exercises burn more energy
inhale more oxygen and exhale more doing 16 per set. because youre not efficient at them, so
carbon dioxide, signs that youre burning Youre draining energy that youll need your body uses extra energy to learn the
energy swiftly. to restore after the workout. And youre required coordination.
Strength sets and intervals make you shifting work to your abdominals, Theyre also intimidating, activating
breathe much harder for shorter periods, targeting them accidentally on purpose, adrenaline. That increases your heart rate,
with recovery time in between. Cosgrove says. releasing fat from fat cells. And they create
Nonetheless, Cosgrove says he sees better more muscle damage, triggering the
results with clients who focus on these 2. WORK THOSE energy-expensive process of rebuilding.
types of sets. MUSCLES HARDER The effect of all these processes
Studies show three major ways that Muscle fibres come in different sizes, and restocking energy, rebuilding muscles,
high-intensity strength and interval your body activates the ones it needs. Your restoring oxygen adds up to lots of
training do more than youd expect to get goal is to activate the biggest fibres, which kilojoules burnt.
you lean. Read on, then find out how use more energy and burn more kilojoules. The whole is greater than the sum of
Cosgrove takes advantage of them all in You can do that two ways: first, increase the parts, Cosgrove says.
Abs Made Easy on the next page. the load, because you utilise bigger fibres And it works: the more fat you lose, the
when you lift heavier weights. Second, you more your abs will come into focus.
2A
2B
1A
DIRECTIONS
Alternate workouts A and B with two days of rest between them. Alternate the number/letter exercises (1A, 1B; 2A, 2B),
resting 60 seconds between exercises. Do the others as straight sets, resting 60-90 seconds. Aim for fatigue on each set.
2A
2B
WORKOUT B
3A
3B
1 2A 2B 3A 3B
LOW-TO-HIGH CABLE CHOP OFFSET STEP-UP KNEELING CABLE PUSH-PULL REBOUND LUNGE ANGLED SQUAT AND PRESS
Grab a low cable with both Hold a dumbbell at your left Kneel between two cable Stand holding a kettlebell in Set a barbell in a landmine
hands, step back and stand shoulder and stand with machines with cables set at the goblet position. Jump or in a corner. Hold the end
with feet apart, knees bent. your left foot on a 30cm chest height. Grab the into a lunge with your right of the bar with your right
Pull the grip up and over box. Push down with your cable behind you and hold foot forward and left foot hand at shoulder height.
your right shoulder while left heel and step up until it at your left shoulder. Grab back as you rotate your Squat, then rise and push
rotating your shoulders, both feet are level. Return the cable in front of you with torso slightly left. Jump the bar up until your arm is
hips and feet to the right. to the start. Do a total of 3-4 your right hand. Straighten back. Repeat with your left straight. 3-4 sets (6-8 reps
Return to the start, then lift sets (6-8 reps per leg). your left arm as you pull foot forward, rotating to the per arm).
and rotate to the left. 2-3 your right arm to your side. right. Thats 1 rep. 3-4 sets
sets (10 reps per side). 3-4 sets (6-8 reps per side). (6-8 reps each).
STRONG MOVES
WORRIED YOULL LOSE CORE STRENGTH IF YOU DONT TRAIN
YOUR ABS DIRECTLY? NICK TUMMINELLO, AUTHOR OF
BUILDING MUSCLE AND PERFORMANCE , SETS THIS TEST
Bench Smarter
If your goal is chest size, stay
below 90 per cent of your 1-rep
max. A recent study from Poland
concluded that as you increase the
load from 70 per cent of your 1-rep
max (about 10 reps) to 100 percent
(1 rep), the more your triceps and
front deltoids take over.
01A
02A
01B
01
BENCH PRESS
02
FLOOR DUMBBELL PRESS
PUSH YOUR UPPER LIMIT (5 SETS OF 3 REPS) (3 SETS OF 8 REPS)
Your shoulders, tris and back all play
Kick off with the powerlifting Moving your press to the floor
a crucial part in mastering the bench. staple itself. Plant your feet firmly is a good way to train yourself
PHOTOGRAPHY BY PHIL HAYNES
And these workouts created by pro under your hips this helps to lift to tighten your body while
powerlifter Gert Koovit home in on your chest and lock your pushing the bar away from you.
those muscles. Perform the first of shoulders into position. Retract Lie flat with your knees bent
your shoulder blades as you and hold a pair of dumbbells
your two sessions on Mondays and lower the barbell (A). Dont to the sides of your chest with
the second (overleaf) on Thursdays bounce it off your chest; squeeze your elbows resting on the floor
or Fridays, so your muscles can it hard and make sure not to bend (A). Squeeze your shoulder
recover. Test out your three-rep max your wrists. Hold for one count blades together, then press the
above your chest before weights to the top (B). Lower
at the start of each workout and add exploding the bar up (B). the dumbbells under control.
5kg per week. We bet you can lift it.
THE
SPECS
MUSCLES
TARGETED
WORKOUT
45
MIN
RESULTS IN
04
WEEKS
LEVEL
HARD
03A
03B
04A
04B
02B
03
CABLE PUSH-DOWN
04
REVERSE BAND PRESS
3 SETS OF 12 REPS 5 SETS OF 3 REPS
Build a strong set of triceps and Attaching resistance
give your tendons a break after bands places your muscles
heavy benching with a bit of under greater tension, prepping
cable work. The high reps will them to lift heavier weights later
keep your joints supple and get on. The lower position of the move
your blood pumping. Hold a flat will feel considerably lighter (A),
bar at a 90 angle close to your so keep your movements
sides (A) and push it down to fully explosive as you press the bar up
extend your arms, keeping your as quickly as you can (B). Its a
elbows in tight (B). Squeeze your good way to build confidence for
triceps, then slowly raise again. more taxing weights. >
06B
05A
05B
06A
05
CLOSE-GRIP BENCH
06
BARBELL MILITARY PRESS
(5 SETS OF 5 REPS) (3 SETS OF 6 REPS)
Perform the close-grip press with Sure, this move will increase your
70 per cent of your bench weight. shoulder strength, but youll also
When looking to build pressing improve all-important shoulder
power, strengthening your triceps mobility and increase your range
will make you more solid at the of motion on the bench. Lift the
top of the lift. Adopt a shoulder- barbell up to your collarbone and
width grip go any narrower and hold it with palms facing forward
youll hurt your wrists. Lower to (A). Press the bar above your head
about nipple level (A). Hold for a until your arms are fully extended
second, then press back up, (B), then slowly lower the barbell
keeping your elbows close to under control.
your body (B).
EXPERT
Gert Koovit
EXPERIENCE
Over four years, European
powerlifiting bronze-
medallist Koovit raised his
bench max from 140kg to
255kg. Youre in safe
(and strong) hands
07A
08A
07B
08B
07
BARBELL BENT-OVER ROW
08
RHOMBOID SHRUG
(3 SETS OF 8 REPS) (3 SETS OF 10 REPS)
The stronger your back, the Developing power in your traps
heavier the load your shoulders will help to keep your shoulder
will be able to handle. Grab a blades back and chest out when
barbell with an overhand grip, benching, thereby allowing you to
hands just wider than shoulder lift heavier. Lie chest down on an
width. With your legs slightly bent incline bench holding two
and back straight, lean your dumbbells (A). Without bending
upper body forward until its your elbows, squeeze your
almost parallel to the floor (A). shoulder blades together (B). Hold
From here row the bar to your for a second, then lower. Youll
lower chest (B). Pause, then return to the bench a better man.
return under control.
Your personal
trainer on
the move.
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07/17 ELITE
MORE BANGER
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ESCHEW LIMP LUNCHTIME SALADS FOR A WEEKS WORTH OF COMFORT
FOOD WITH MORE PROTEIN THAN A SHAKE AND A LOT MORE SAUSAGE
METHOD
STEP 1 This fresh take on
a family favourite is loaded
with vitamins to fight off any
germs around the gym floor/
office. Heat a dash of oil in a
fry pan, then soften the onion
and capsicums. Remove and
place in a mixing bowl.
STEP 2 Soften the potatoes
in the pan, drizzled with olive
oil, then remove and place
with your veg. Now fry the
sausages in the pan for five
minutes. As they brown,
crumble them with a spoon.
47
Re-add the vegetable mix.
STEP 3 While that cooks,
whisk the eggs, milk, salt,
OF YOUR V%
pepper and thyme. Pour into
a dish with the sausage and
RDA PER P I T C
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