Running Special: Slim Down, Speed Up

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.

p30 BUILD THESE ARMS

Stack on showstopping size with this workout from
The Fate of the Furious star Scott Eastwood.

p67 MAKE MORE CASH

Scoring a pay rise can be a delicate operation. Bend
your boss to your will with these mind tricks.

p74 LEAN HARD MUSCLE

Chris Feather, founder of notorious Sydney pain cave
98 Riley Street, tells you how to build a bulletproof
mind and indestructible body.

p80 5 WAYS TO DEFEAT STRESS

From crushing mortgages to an uncertain job market,
modern life can be a minefield. Heres your map.

p86 RUNNING SPECIAL

Crisp mornings and sparkling evenings make winter
the perfect running season. Hit the pavement, park
or trail in style with our guide.

p118 SHRED YOUR ABS!

Forget endless sets of crunches. Carve your midsection
and build head-to-toe muscle with these workouts.

MODEL: SCOTT EASTWOOD

PHOTOGRAPHED BY PATRIK GIARDINO

6 JULY 2017
Sections p10 p13 p24 p53 p68 p117

ASK MH USEFUL STUFF PERSONAL BEST MH LIFE FEATURES ELITE

Fitness Nutrition Muscle

p10 JOINT EFFORT p14 CULTURE CLUB p14 SUPERHERO SHOULDERS

Are your creaking knees telling you that
your running days are over?
p38 THE TWO-MOVE TORCHER
Combining certain exercises will deliver the
Holy Grail of more muscle and less fat.
p121 STRONG MOVES
How rock-solid is your core? Take this quick
test to find out.
Yoghurt options are proliferating. Heres
how to choose the perfect tub.
p16 GREEN EGGS AND HAM
Bodyweight guru Tim Robards reveals his
breakfast of champions.
p34 GREASE THE WHEELS
The classic cheese toastie can be the tasty
shortcut to the body you want.
The three moves to deliver the devastating
delts youve always craved.
p42 HEAVYWEIGHT CONTEST
We put the kettlebell and barbell head-to-
head to find your weights-room winner.
p68 THE TRUTH ABOUT BRO SCIENCE
The tips youre getting from the iron junkies
could be bogus. Your guide to training truths.

Health Style Mind

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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Walk the Talk

LUKE BENEDICTUS
Editor

BEN JHOTY DANIEL WILLIAMS AARON SCOTT

Deputy Editor Associate Editor Associate Editor
As any fight fan knows, Mike Tysons transformation
into the self-styled baddest man on the planet was DAVID ASHFORD JASON LEE JAY ABADY
masterminded by his long-time mentor, Cus DAmato. Creative Director Deputy Art Director Multimedia Content Producer/
Senior Designer
The veteran trainer plucked the troubled teen out of
reform school before teaching him how to control his HANNAH HEMPENSTALL KATE FRASER SASCHA CHRISTOPHERSON
Head of Sub-Editing Head Of Pictures Group Picture Editor
emotions as well as his fists. Health Fashion and Health Health
Outside the boxing ring, DAmato mentally drilled JEFF LACK CAELIA CORSE NATALIE TALEVSKI
his protg with a lurid mix of Zen, hypnotism and Style Editor Grooming Editor Editorial Coordinator
(02) 9394 2247
psychoanalysis. As Tyson recalls in the fascinating
CHARLOTTE DALZIEL BRAY STONEHAM ALEX PIEROTTI
story on p96, the trainer made him recite daily Digital Content Manager Digital Content Producer Digital Content Editor
affirmations to fortify his confidence. Self-belief, Health Health
DAmato insisted, was
fundamental to performance.
Confidence applied properly
will supersede genius, he told MICHELLE BAYLEY KATHY GLAVAS
Head of Health Marketing Director Health
his fledgling fighter. (02) 9394 2264 (02) 9394 2057
Now admittedly, Iron CLARISSA WILSON COURTENAY RAMAN
Mike is hardly the poster- Brand Manager Health Marketing Manager Health
(02) 9394 2647 (02) 9394 2703
child for conventional success
MIKE BARTLETT HANNAH DEVEREUX
(jail time, bankruptcy and QLD Senior Account Manager Director of Corporate Communications
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JOHN VIRM
your marketing lustre). But TOM ZAVECZ Production Manager
Victorian Advertising Manager
Research shows theres no denying that, (03) 8636 7516 CAITLIN MORAHAN
Advertising Production
initially at least, DAmatos
thatt rousing tactics got results. Tyson KOd
JEREMY SUTTON
Group Subscriptions Manager
pep talkss can his way to become boxings
givee you a youngest-ever heavyweight GEREURD ROBERTS Chief Executive Officer, Pacific Magazines
JACKIE FRANK General Manager Fashion, Beauty & Health
champion at the age of 20.
significantt edge. Moreover, in bad news for MYCHELLE VANDERBURG Retail Sales and Group Marketing Director
SIMONE DALLA RIVA Regional Sales Director
anyone with an aversion to DEAN PORTER Operations Director
hokey motivational tricks, a growing body of studies
also backs the value of DAmatos tactics.
Research shows that positive affirmations and
rousing pep talks can give you a significant edge. ROBERT NOVICK SAMANTHA QUISGARD
For example, in a British study of more than 44,000 Senior Vice-President, Global Associate Editor
Business Development VERONIKA TAYLOR
participants, online gamers who recited a positive
KEVIN LABONGE Deputy Editorial Director,
mantra I can beat my top score achieved the Executive Director, Runners World, Bicycling and books
best results in the game. Their scores were 9 per cent Business Development and KARL ROZEMEYER
Global Licensing Senior Content Manager
better than the control group that didnt use any
JOHN VILLE BURCU ACARLAR
motivational hacks. Editorial Director Rodale International International Business
Increasingly, then, it seems that talk isnt cheap LAURA ONGARO Development Coordinator
after all. What you previously viewed as delusions Editorial Director, Womens Health MOIRA ONEILL
and Mens Health Financial Analyst
of grandeur could actually prove the key drivers of
your success.
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Email: menshealth@pacificmags.com.au

8 JULY 2017
 Ask
MH
LIFE QUESTIONS, ANSWERED

Q Years of running have done

a number on my knees.
Should I bin my Asics? AK
THANKFULLY, damage to the old
biscuits-and-cheese is no longer a sign
to hang up your runners. Scientific
advances mean that lost cartilage isnt
gone for good and knee surgery is no
longer a mobility death knell. Things
have changed, says orthopaedic
surgeon Dr Nicholas DiNubile. We can
now regenerate joint cushions using
a patients own stem cells. Surgeons
can grow cells on tissue and lay them
into the knee through a small incision.
So speak to your doctor before you
give up your marathon hopes. But
in the meantime, work your arse off
strengthening your glutes relieves
pressure on your knees and will
increase your road mileage.

GET YOUR ARSE IN GEAR PHOTOGRAPHY BY PAUL CROWTHER; ILLUSTRATION BY PAUL BLOW

A WEAK BUTT PUTS PRESSURE ON YOUR BACK,

HAMSTRINGS, KNEES AND HIPS, SAYS SPORTS MEDICINE
PHYSICIAN DR JORDAN METZL. TIME TO CLENCH FOR VICTORY

HIP RAISE (10 REPS) BAND ACTIVATION (20 REPS)

Work these into your morning
routine. Lie on the floor, with
knees up and feet grounded.
Tense your abs and thrust up,
holding for one second
before returning.
Hook an anchored resistance
band to your ankle. Get on all
fours. Curl the ankle toward your
back, tensing that glute. Do 10
per side before you run.

10 JULY 2017

Q Ive never really liked
ossing and fortunately
I was told recently that
I neednt bother. Its not
more fake news, is it? RC
Its certainly true that last year the
US government stopped advising
people to floss, and other national
authorities are considering their
position on the toothy topic.
However, this is largely because
an Associated Press report
highlighted the fact that theres no
conclusive evidence that flossing
helps. Now, this could simply be
due to a dearth of research
theres no new data to suggest
that flossing doesnt work either.
Dental floss is an inexpensive
product and scientists are not
overwhelmed by financial
incentives to research it heavily,
says Dr Soo-Woo Kim of
Harvards School of Dental
Medicine. All the same, Kim does
claim to see clear benefits when
he examines the mouths of
faithful flossers.
Q What time should I eat
lunch if I plan on hitting
the gym after work? ZA
How about lunchtime? It can be
that simple. If you plan to work out
at 6pm, have your lunch around
noon, with a view to having a
top-up snack around 3pm. If you
work later, then eat a little later,
says strength and conditioning
expert Mike Boyle. Basically, you
want to feed your body every
three to four hours so its running
on fuel throughout the day, says
sports nutritionist Ryan Reist. So if
you plan to go for a run, reach for
a light snack, like Greek yoghurt
and muesli, around 3.30pm. If
youre lifting weights, try a turkey
sandwich and a banana. The
more intense the workout is, the
further away youd want to eat for
the food to digest, Reist says.
That 5.30 snack may cause
stomach issues. After the gym?
Have a balanced dinner of
protein, complex carbs, fruit and
cruciferous vegetables.
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 I nd that push-ups hurt Q I know healthy fat is good,
my shoulders. What am but how much do I need?
I doing wrong? AD KB
Having the prefix bodyweight About a third of your daily
doesnt necessarily mean an kilojoules should come from fat,
exercise is simple. In fact, moves but put down the calculator and
that engage multiple muscle just do this: have three eggs at
groups are very easy to get breakfast, maybe a tablespoon of
wrong. Despite its association various oils when you make each
with bedroom floors and meal, and nuts as an afternoon
rudimentary boot camps, the snack. Nutritionist Mike Roussell
push-up is a fairly complex move. says if you stick to these
If your shoulders hurt, its guidelines along with a sensible
probably due to your elbow and diet, you should hit that magic
hand positions, says Ben Bruno, one-third with ease.
personal trainer and strength
coach. Flaring your elbows or
having them tucked in too close to
your body stresses the joint. So
keep those elbows at a 30-45
angle, then flare your hands out
your index fingers at one and 11
oclock to reduce torque on your
shoulder joint. If youre still face-
planting come rep 10, youd best
go see a physio. And check out
our delt-health item on page 14.
JULY 2017 11
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. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Useful Tons of tips, tricks

and strategies for life
0 7/ 2 0 17

Stuff
Forget fasting.
Its time to
spice up your
brekkie.

SPICE UP YOUR HEART

HEALTH WITH A
BREAKFAST TACO
Your morning meal is the
modern-day battleground for
nutritional virtue. Common
sense (and your rumbling
stomach) are on the side
of early feasting, yet
fasting and its clear
health benefits are
making regular raids on
the breakfast table.
But the latest science
has scored a telling
victory in favour of the
hungry man a study by
the American Heart
Association found that
consistently eating
breakfast results in an
improved cardio-metabolic
profile, thereby lowering
your chances of stroke and
heart attack.
Meanwhile,a separate paper in
the British Medical Journal states
that favouring spicy foods could
also see you live longer. It reported
that those who liked it hot six times
a week reduced their risk of premature
death by 14 per cent.
All of which seems like a good
reason to jump on the taco trend
Monday-to-Saturday, with a Sunday
fry-up as a treat. Pass the Tabasco,
would you?

JULY 2017 13
14 JULY 2017
16 JULY 2017
 LIVE HEALTHY.
STYLE DAILY.
INSPIRE OFTEN.
OPEN YOUR MIND.
OPEN A JAR.

For local stockist enquiries / Australia 1300 764 437 / New Zealand 0800 456 426 / info@sabre-group.com
18 JULY 2017
20 JULY 2017
22 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
form was perfect a minute ago controlled and
fluid but now his reps are getting ragged. Hes at
a no-nonsense gym in West Hollywood. Drake is
thumping and everyone at the gym is too busy
grunting with barbells and heavy kettlebells to
give a damn about Clint Eastwoods youngest son
grinding it out on the chin bar.
He keeps going until failure, barely twisting up
to the bar one last time before collapsing. Two
minutes later he does another set. Same thing.
This is not the sort of gym session actors usually
do for magazine shoots. Its tougher and grittier
than that.
When I ask him about that visibly lactic effort an
hour later, as we speed away from the gym in the
back seat of a blacked-out Escalade, the 31-year-
old actor begins to describe what he calls the
Eastwood Code. Yeah, its actually a thing, he
says, before itemising a few elements of the
family guidelines. Whatever youre doing, do your
best at it every time. Just do it and then move on.
You dont ever backstab people or fuck someone
over you dont have integrity if you do that. You
show up on time for stuff. And you dont bitch and
complain about what youre doing.
Eastwood has an edge. Even for a ruggedly
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
seaside community of Carmel,
California the son of a flight
attendant and, of course, one of the
most famous actors and directors of
the past century. It was an interesting
childhood. More balanced than
people might think, he says. I got to
hang out with my father on movie sets
as a kid, but I spent a ton of time
playing outside fishing, surfing,
diving, always active. There were no
video games.
Although the family evidently had
plenty of money, Eastwood took a job
when he was 15. My dad never gave
me a cent. He made me work for
everything, he recalls. Man, he was
hard on me. At the time I was like,
This is fucked up!, but it hardened me
and gave me drive. In the same vein,
the elder Eastwood pushed his son to
get serious about eating right and
working out. My dad is a machine
about exercise. He showed me how
to lift when I was 14 or 15 he gave
me some advice, then left me to do it
on my own.
Before long, Eastwood learned
to appreciate his fathers serious
approach to nutrition, too. My dad
does not eat for pleasure, he says.
Push, push, push!
He eats salmon and brown rice for
Kellys ghting style is all
breakfast. about
I guess Im the
building same. If I
pressure
could take a pill relentless
through that gaveattack.
me all the
right nutrients so I could give up food,
I would. Then Eastwood shrugs and
confesses his love for bread and
salty butter.
Sensitive to accusations of
nepotism, Scott began his career
using his mothers last name, perhaps
because many of his earliest roles
were in his fathers movies including
Flags of Our Fathers, Gran Torino and
Invictus. Ive probably auditioned for
10 of his films, he says, before
revealing how much hed hoped to be
cast in the leading role for American
Sniper. But that rejection (I got over
that pretty quick that was Bradley
Coopers movie) opened the door for
another opportunity: a starring role in
The Longest Ride. I played a bull
rider who falls in love with a chick but
doesnt want to give up his rodeo life.
It was a touching story; it was good for
my career.
More choice roles followed in 2016,
highlighted by solid work in Snowden
and Suicide Squad. He also took on a
starring part in a car-theft caper called
Overdrive. One of the best things
about doing smaller movies like that is
they let me do my own stunts, says
Eastwood, recalling production in
southern France and Italy. I got to
jump from a BMW doing 60km/h to
a semi-trailer moving at the same
speed. It was awesome a full-on

26 JULY 2017
 TACTICS

MY DAD NEVER GAVE ME A CENT. HE MADE ME

WORK FOR EVERYTHING. BUT IT HARDENED ME

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

THE ENFORCER
The more time you spend with
Eastwood, the clearer it is that being
an actor is his job, not his life. Yes, he
harbours ambitions as an artist (I
really want to do a movie that I want to
do, not a movie my agents are pushing
on me. Agents like safe bets, but if you
dont take risks, youre gutless. And
that never got anybody anywhere).
But he has other motivations, too.
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
chose to leave Los Angeles, still the
industry ganglion, and move south to
San Diego an altogether different
kind of risk. Its not that LA is a bad
place my family lives up here, Im
here a lot for stuff but my priority is to
be happy. One of the reasons I left LA
was because it isnt a place where I
feel a sense of community, a place
where other people treat each other
good. Down there in San Diego, Im
surrounded by friends.
While the daily lives of most movie
stars remain a mystery to the public,
Eastwoods 6am workouts and other
interests have been well documented
for his Instagram followers. Its a little
weird, he says. Why would two million
people follow me? Im just a normal
guy. A normal guy with the Eastwood
chin and chiselled abs and handsome
friends who routinely enjoy high-octane
adventures in SoCal, you mean?
Well, I try not to come off like a surf
bum, says Eastwood, who insists he
manages his social media presence
alone, a rarity in Hollywood. I have
way more facets to my life than that.
Ill always do the things I do: fishing,
diving, jiu jitsu, surfing. But its also a
chance for me to show people other
sides of myself.
Public sharing does not come
without a cost, however. You dont
If you dont take risks,
want to give too much away; you want
youre gutless. That never some sort of boundary, he says.
got anybody anywhere. Kevin Spacey talks about maintaining
mystery, but obviously its easier for
THE LESS I JUDGE MYSELF, THE HAPPIER
LIFE IS. I JUST WANT TO BE REMEMBERED
AS SOMEONE WHO DID WHAT HE LOVED
TACTICS
those older guys to pull that off
than someone from the Instagram
generation. But I try not to take the
whole thing too seriously. Its fun
and it conveys my life and my sense
of humour.
An important aspect of that life that
might not be immediately apparent
from his feed is a love of yoga.
Eastwood is that rare kind of man who
can express deep passion about yoga
over a glass of wine. Yoga changed
my life, he says earnestly but without
pretension. I partly do it for flexibility,
but I also do it for my mental health.
Yoga is meditation with movement. It
helps me get to a place thats serene,
where you dont judge yourself. Sure,
everyone has anxiety in their lives, but
the more you do it, the easier it is to
get into this good place. Id call myself
very ADD. Now, with yoga and
meditation and all my varied ways of
working out, I operate on this very
calm level. A lot of people in
Hollywood stay calm by taking pills.
I do it with an endorphin release.
Avoiding stress seems to come up
a lot in conversation with Eastwood. It
could sound schmaltzy; like its easy to
take a load off when your dads named
Clint. But hes effortlessly sincere when
it comes to explaining his ethos,
whether its about roles that got away,
about people who dont take him
seriously, or about whether hes
meeting some standard of Hollywood
achievement. The Eastwood Code, it
seems, runs deep.
The less I judge myself, the
happier life is, he says. Im not
interested in being remembered as
a rich, successful actor. I want to be
remembered as someone who did
what he loved and who affected
people in a positive way. Not much
frightens me, but thinking I wont
impact people in that way scares me
to death.
JULY 2017 29
 TACTICS

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

SUPERSET SUPERSET AMRAP AMRAP

1A / CHIN-UP
4 sets of 10 reps
Eastwood performs his chin-ups at the
start of the session to ensure his
muscles arent fatigued. Grab the bar at
shoulder width (A), then squeeze your
biceps and drive your elbows down to
bring your chin above the bar (B). Lower
under control. Do 10 reps, then go to the
next exercise.
1B/ DOWNWARD
DOG PUSH-UP
4 sets of 8 reps
Mobilising your shoulders, back and legs
will prep you for the high-intensity moves
to come. Perform a push-up, with your
core tight (A). As you push up, lift your
glutes up into a pike position (B). After
8 reps, return to the bar for a second set.
A A
2A / ROW
20 calories
For the next three moves, youll do as
many reps as possible (AMRAP), with the
full round taking 10 minutes. Eastwood
hits the rower to get his heart rate up.
Initiate the push with your legs (A) then
pull the handle to your chest (B). When
you hit your 20-calorie target, hop off.
2B/ OVERHEAD-
PLATE WALK
10 metres
Not only will this develop functional
power in your legs, youll test your core
by holding a plate above your head,
too. Step into a deep lunge (A), then
push up and step with the other leg (B).
B

B
A

A B

AMRAP TRISET TRISET TRISET

2C/ DUMBBELL
THRUSTER
10 reps
Hold two dumbbells by your shoulders,
squat (A), then drive up, pressing the
weights (B). Blast through 10, then head
back to the rower. Continue this circuit
until your 10 minutes are up.
3A / FRONT RAISE
3 sets of 10 reps
This three-move finisher will build
screen-filling size. Hold a dumbbell in
each hand in front of your thighs, legs
shoulder-width apart (A). With a slight
bend in your arms, lift the dumbbells to
shoulder height (B). Lower, keeping your
arms extended. Do 10, then move on.
3B/ BENT-OVER
REVERSE FLY
3 sets of 10 reps
To develop mass around your shoulders,
dont neglect the posterior head of the
delt. Lean forward so your chest is
parallel to the ground (A). Raise your
arms to the sides (B), squeezing your
back. Repeat for 10 reps.
3C/ BICEPS CURL
3 sets of 10 reps, 30sec rest
Finish the triset with curls because, well,
who doesnt want bigger biceps? Hold
two dumbbells by your thighs (A) then
use your biceps to curl them to shoulder
height (B). Lower them and repeat. Rest
for 30 seconds, then return to the front
raises for the next shirt-splitting set.

A
B A
B

A
A B

30 JULY 2017
 HEALTH

DEVILS Stop Taking Your

Vitamin Pills
ADVOCATE SATANS LITTLE HELPER
Best-selling tness
author and master-level
personal trainer
Dax Moy has seen
Rather than turning you into a hyper-immune superman, everything the health
industry has to offer.
your multivitamin pills could be doing more harm than good
WERE YOU TO PEER through the and notice that your urine glows like
windows of most 21st-Century kitchens, youve been on holiday in Chernobyl,
youd see that no modern breakfast is its a sign that youre pissing your
complete without a fistful of pills youd money away. But unfortunately
normally associate with the inmates the problem extends far
of One Flew Over The Cuckoos Nest. beyond an inability to
Thats because getting your five-a-day process all the nutrients.
between gym sessions and late meetings Treat vitamins as you
is no mean feat. Packing a days worth would whey, creatine
of vitamins and minerals into one neat or any other supp;
handful is the modern way to streamline you can have
your nutrition. But not all shortcuts are too much of a
the best route, no matter how convenient good thing.
they may seem. Mainlining
Granted, vitamins such as A, C and antioxidants
E eliminate the free radicals that are has counter-
released when you do things your doctor productive
tells you not to drink, smoke, gorge on and somewhat
charred meat. Which is good, because dangerous effects.
free radicals are associated with diabetes The problems manifest
and heart disease. And they can cause in ugly ways. Overloading on
cancer by interacting with your DNA in antioxidants can cause tumours to
particularly insidious ways. Trouble is, develop and even accelerate their growth.
antioxidants might be doing the same. Recent Swedish research suggests that
Logically speaking, guzzling 4000 per although they decrease the rate at which
cent of your RDA of vitamin C by swapping free radicals interfere with your DNA, they
greenery for an effervescent breakfast reduce the level so much that your cells
should lead to the life expectancy of dont notice theyre being messed with.
Methuselah; and packing in more dietary In essence, your cells become lazy and are
nutrients than Woolies organic aisle slow to deploy their cancer defences. Your
should give you the constitution to match. helpful supplements let in a raiding
Sadly, no. party by the back door.
First, supplements: the clue is in their Getting your antioxidants as evolution
name anything you dissolve in water intended from actual food is to be
or shake out of a pill bottle should sit encouraged. Unless youre on the verge
alongside your diet, not work in place of malnutrition, the advice is clear: chuck
of it. Youre not Buck Rogers, so you out all your powders, pills and potions
cant steer straight past the fruit and veg and eat an apple instead.
section seeking a meal in a pill. Your body Otherwise the
is built to unlock nutrients slowly from doctor wont
food, letting them in gradually not to be far away.
have a busload come crashing in at once.
You dont have the capacity to host such
a festival of substances. A word to the
wise: next time you go to the toilet

THE DEVILS DETAILS

ILLUSTRATION BY ALCONIC

BAD DRUGS TOXIC CANCER DUDS DISGUISE

Annals of Internal Medicine journal N-acetylcysteines, at levels below A survey in the journal BMC Medicine
pinpointed vitamins A and E as those found in supplements, almost found up to a third of supps are
harmful in high doses. tripled tumour rates in mice. bereft of the advertised herb.

32 JULY 2017
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 BULK-UP, SLIM-DOWN CHEESE TOASTIE

Grease The Wheels

For Faster Fitness
With a few easy upgrades, the humble
cheese toastie can become the hottest way
to take a healthy bite out of your body goals

MAKE GRATER GAINS INGREDIENTS

WHOLEGRAIN MUSTARD, 50g
BEEF UP WITH A BUBBLING SLICE HORSERADISH SAUCE, 50g
OF MUSCLE FUEL LEMON JUICE
SOURDOUGH BREAD,
Cheese toasties may be a 4 SLICES
piping-hot trend thanks to the PICKLED CUCUMBERS, 100g
profusion of new comfort-food PICKLED ONIONS, 2,
SEPARATED INTO PETALS
eateries, but a few tweaks can
transform them into mouth-
watering muscle meals. This BULK-UP EXTRAS
corned beef and mozzarella CORNED BEEF, 400g
filling delivers a 77g protein hit MAYONNAISE, 100g
to your muscles, while the lactic MOZZARELLA, 8 SLICES
acid bacteria in sourdough
bread reduces blood-sugar
spikes and limits excess fat VITAL STATS
storage. Plus the addition of
pickled cucumbers and onions
lends a dose of blood pressure-
54g 52g
stabilising potassium and CARBS FAT
bone-building vitamin K for a
health-kick crunch. Napkins
at the ready. 77g 4150
KJ
PROTEIN

METHOD SERVES TWO

BULK UP

1/ MIX IT UP 2/ GRILL TIME

Bind the corned beef with the mustard, Lightly toast your sliced sourdough
mayo and horseradish in a bowl. Lick the in the grill. Top with the beef mix and two
spoon, then season with salt and pepper slices of mozzarella on each before
and a squeeze of lemon juice. grilling until the cheese begins to melt.

3/ IN A PICKLE 4/ NICE SLICE

French cafes serve their sandwiches Now layer into two chunky sandwiches,
with a side of pickled treats, so while its being careful not to make a beef and
bubbling, chop the pickled cucumbers mozzarella mess. Cut each sandwich in
and plate up with the pickled onions. half so theyre easier to shoehorn in.

34 JULY 2017
 NUTRITION

THE TOAST MAKER

Name: Steven Ellis
Job: Chef
Elliss skill at fusing French
cooking with English and
Mediterranean avours will
raise your cheese toasties
MELT AWAY INCHES INGREDIENTS
OLIVE OIL, 1TBSP
to new layers of avour. GRILL YOUR LOVE HANDLES GARLIC, 3 CLOVES, CRUSHED
WITH A MED CLUB CHIVES, 6 SPRIGS,
FINELY SLICED
Halloumi is a smart Cypriot RYE BREAD, 4,
THINLY SLICED
cheese that stays fairly solid
FOR THE SALSA VERDE
when heated, so its succulent SHALLOT, , DICED
slices maintain a meaty texture ANCHOVY FILLETS, 4
that will keep your stomach PARSLEY, 30G

SLIM DOWN
satisfied for hours. With one BASIL, 30G
serving containing 20g of CAPERS, 1TSP
hunger-busting protein and OLIVE OIL, 1TSP
awhopping 80 per cent of your RED WINE
VINEGAR, 1TSP
bone-strengthening calcium
RDA, its a mightier alternative to
traditional cheddar. Serving it on SLIM-DOWN EXTRAS
rye triples the satiating fibre CHERRY TOMATOES, 8,
compared to white bread, CHOPPED
keeping cravings at bay, while A YELLOW CAPSICUM
filling up on Mediterranean A ZUCHINNI, CHOPPED
veg has been shown to trigger HALLOUMI, 150G,
SLICED INTO 6 PIECES
double the weight-loss results
of a bland low-fat diet. With a
dollop of thick salsa verde youll
bag enough healthy fats to fuel VITAL STATS
workouts and further melt any
dough from your middle.
32g 21g
CARBS FAT

35g 1940
KJ
PROTEIN

METHOD SERVES TWO

1/ CHOP TO IT 2/ FEEL THE BURN

WORDS: MARK BAILEY; PHOTOGRAPHY: AGATA PEC

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.

3/ CARE TO SALSA? 4/ PAN HUNGER

Blitz all salsa verde ingredients bar Toast the rye bread in a hot, dry pan then
the olive oil and vinegar in a food remove and add the halloumi. Smear the
processor. Add the oil and vinegar then salsa over the bread, then add the cheese
pulse for a spreadable consistency. and veg. Righto, dig in.

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 ]

ANY 40-YEAR-OLD who doesnt of use. This means that post-op

have a recurring injury or three has
either been very lucky or developed
30 years worth of chess moves
from the safety of the living room
couch. For me, the chronic one was
a rotator cuff, torn snowboarding.
Thanks to my hopeless inability to
stick to a rehab routine, its never
properly healed.
Then, between kid two and three,
I went one better and hyperextended
my left knee. The circumstances
are so stupid, so regrettable, so Will
Ferrell, that they must be shared. It
was a kids birthday party. There was
a basketball ring. There were beers.
And there were dads. I think you
know the rest.
The cautionary element of this
tale: I reacted to the injury in the
most male way possible. I tried to
run through it. You know the
drill. Ankle sprain? Run through
it. Cork in footy? Run through it.
Throbbing knee? Run through it.
And the time-honoured strategy
worked when I ran in straight lines.
But when I changed directions a
click soon turned into a lock.
A visit to a knee specialist
confirmed it as a full thickness
tear of the ACL, with damage
to the meniscus caused by you
guessed it all that running. So its
a knee recon for me, and a whole
month of leg days between now
and then to build sufficient muscle
mass to support the area through
recovery. See, if youve injured
yourself well before surgery (18
months in my case) the muscles
around will have wasted from lack
youre not going to have much
strength for the exercises youll
need to do to rebuild.
Still, Im hopeful. In the lead-up
to surgery, Ive actively sought
stories of comeback glory from
guys at this stage of life and to
my surprise Ive found plenty.
One guy, lets call him Luke, was
a whip-thin model who was hit by
the love, marriage and dad
freight trains in quick succession.
Suddenly he was working 60-hour
weeks, drinking to unwind and no
longer seeing sunlight. An ACL tear
at a Sunday soccer match sealed the
deal he promptly found himself
50 per cent heavier than the version
of himself hed still see staring down
from billboards.
The happy ending to this story is
that the rehab that followed gave
Luke a chance to reset his routine.
Exercise became part of his life
again. The timelines set by his
physio sparked his competitiveness.
(Running in four months? Ill be
there in three!) He rebuilt his legs,
muscle by muscle. He started
stretching. Hes fitter than hes ever
been. And, like a mechanic whos
stripped his car down to its chassis,
he now understands his body and
knows what to ask of it. Which,
by the way, is quite a lot theres
no going gently into the night of
middle age for Luke. Hell probably
end up back on those billboards as a
shredded Gazman dad.
That jammy bastard will be my
inspiration going into the surgery
that lies ahead. Wish me luck.

PRE-HAB SIDE LUNGE AND SNATCH

Lunge to your left, touch the
REVERSE LUNGE AND BALANCE
Step back with your right foot and swing the
SINGLE-LEG ROW
Holding a sandbag at arms length, raise your
YOUR RIG sandbag to the floor. Stand up, bag to the outside of your left thigh. Stand right leg behind you as you lower your torso
Toss a sandbag into flip the bag onto your forearms up, raising your right knee as you flip the bag until its nearly parallel to the floor. Pull the bag
your routine to injury-
PHOTOGRAPHY: PHILIP LE MASURIER

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

DIRECTIONS Kneeling Overhead

Perform 8-10 reps of each move,
continuing to the next one without
resting. After completing a full circuit,
rest 30 seconds then repeat.
1 Step-Up
Kneel with your body in a straight line from
knees to head and hold two dumbbells just
outside your shoulders. With palms facing
Complete 3 circuits in total. each other, press the dumbbells overhead
until your arms are straight; hold that
position through each rep. Now place your
right foot in front of your body and push
yourself up into a standing position. Reverse
the movement and repeat with your left leg.
Thats 1 rep.

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.

Swiss-Ball Back Extension

3 With T-Raise Hold

Holding a dumbbell in each hand, lie with
your chest on a Swiss ball and your arms
hanging straight down, palms facing each
other. Pull your shoulder blades down and
together as you raise your
arms to form a T. Hold
that position. Without
dropping your arms,
raise your torso until
your body forms a
straight line from
shoulders to hips.
Lower your torso
and repeat.

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SUBSCRIBETODAY.COM.AU/BUY/15TG

JULY 2017 39
 MUSCLE &

FITNESS

WHAT HAPPENS WHEN

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?

THE MH VERDICT: BARBELLS WIN!

Theres no denying the kettlebell will boil away fat, plus it offers alternative movement patterns to
quash boredom. However, with unlimited weight variations and a focus on multi-joint compound
exercises, the barbell guarantees growth and progression. Those who disagree dont know squat.

42 JULY 2017
 ADVERTISING FEATURE

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 MAN UP!
B RU SH U P O N Y O U R G R OOM IN G S K IL L S

FROM THE EXPERTS AT

& MORE

AUSTR AL IAS NUMBE R O NE ONLINE BEAUTY D ESTINATION*

beautycrew.com.au
Bea utycrew @B eaut yc rew @B eaut yc rew

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Sourc e: N i el s en M a rk et Intel l i g enc e (Do me s t i c ), Av e r ag e D ai l y Un i q u e Bro ws e r s , a s a t 24/3/2017.
 WEIGHT LOSS

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

5. Dont skip meals.

1. Try an overture. Working
out to music is undeniably
motivating. But a UK study
found that playing ready-to-
Maintaining self-control is
tougher when you have low
blood sugar, suggests US
research. Higher blood sugar
levels signal your body to
conserve its resources, of which
willpower may be one. To keep
levels steady, eat a snack of
lean protein (jerky) or complex
carbs, such as vegetables or
dried fruit.

sweat music before a workout
when youre struggling with
that flick the gym voice
makes you more likely to follow
through.
2. Lose the lame clichs.
Athletes who attain goals are
often said to hit their peak
or reach new heights. But
imagining yourself moving
to the top can actually kill
motivation, suggests research
in the Journal of Consumer
Psychology.
3. Sleep for strength. Tired and
hungry is no way to get through
the day. In a US study, people
with poor sleep habits ran out
of self-control faster than deep
sleepers did. Solution: hit the
sack at the same time each
night, avoid napping in the late
afternoon, cut off caffeine after
2 pm and use your bed for two
things only sleep and sex.
6. Clean your mess. A chaotic,
disorganised environment
can raise stress, weakening
willpower. In a US study,
stressed-out women in a messy
kitchen downed nearly twice as
many biscuits as those in a tidy
one, reaching for sweets instead
of healthier snacks.
7. Take a different route home.
In a Health Psychology study,
overweight or obese people
were more likely to eat high-
kilojoule snacks if they were
near fast-food joints than if
they werent. If they were near
supermarkets, they were more
than twice as likely to eat low-
kilojoule snacks.
8
Audit what you eat. Keeping an
electronic food diary can boost
your resolve and the most diligent
reap the biggest rewards. In one study,
dietitians suggested MyFitnessPal more
often than other apps.
9. Think pleasure, not pain. If
your workout feels like a chore,
youll be more likely to overeat
afterwards. US researchers
found that people ate fewer
desserts and unhealthy snacks
after exercising when the
activity was framed as fun
instead of work. In another
study, marathon runners 10. Laugh it off. Cracking up
who saw the sport as exercise can make you more persistent,
instead of fun were more likely according to University of
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

according to a study in the journal Personality vegetables than those who

and Individual Differences. That could be ate a biscuit before grabbing
a cart. Eating the apple put
because these games require you to analyse shoppers into a health-focused
your actions and their consequences and mindset, says study author Dr
visualise future possibilities. Brian Wansink, director of the
Cornell University Food and
Brand Lab.

46 JULY 2017

13. Tell yourself you want it.
People who feel the desire to
achieve their goals as opposed
to feeling an obligation to
succeed do better, Canadian
research suggests. When you
feel compelled to pursue goals,
youre more likely to be tempted
by obstacles along the way, like
that chocolate cake when youre
trying to cut back on sugar.
ADVANCED
14. List your goals. Write down
some fitness benchmarks for
the short and long term, says
strength and conditioning
specialist Michael Wood.
Keep the objectives specific
and quantifiable. In order to
manage something, you need
to measure it, he says. Use an
app like Nudge to track your
progress.
15. Think big; really big. When
people in a Swiss study thought
of willpower as an abundant
resource, their self-control
improved. Just knowing that
willpower is shaped by your
beliefs can help you gauge how
depleted it is, says study author
Dr Katharina Bernecker.
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.
16. But dont strut.
Overconfidence can undermine
willpower, according to US
research. To stay on track,
study author Dr Anthony Salerno
recommends taking pride in
who you are as an individual,
as opposed to what youve
accomplished. Rather than
saying to yourself, Im proud
that Im already halfway done
with my goal, say, Im proud of
myself for being a disciplined
person, Salerno advises.
17
Turn on
the AC.
People
in a Psychological
Research study
who held a cold
object did better
on a self-control
test than those with
a warm one. Cold
temps may be
linked to alertness.
WEIGHT LOSS
THE FIBRE FIX
Order broccoli with that
fettuccine Alfredo. Adding
insoluble fibre to
a high-fat, high-kJ meal
may stabilise metabolism,
research shows. Aim for at
18. Set reasonable constraints.
least 28 grams a day: think
Try precommitment to
produce and whole grains.
boost your self-control. In a US
study, researchers promised
participants theyd receive 100
288
M&Ms but first they had to
write down how many they
wouldnt eat. This kind of
commitment helped them eat
fewer chocolates.
Number of extra
kilojoules the average
coffee drinker
19. Plan ahead. Positive adds in milk and
thinking isnt enough, says sugar each day.
psychologist Dr Gabriele Source: Public Health
Oettingen. Think about what
you want, identify obstacles
and plan solutions. Heading
interstate, for example? Pack
resistance bands so you can
LIGHT WALLET,
work out at the hotel. LARGE GUT
Warning: high kJ foods are
more tempting if you feel
your socioeconomic status
is lower than others, a new
study suggests. Now that you
know how social comparison
influences you,
you can outsmart it.
20. Turn off your mind. Swiss
researchers found that people
who meditated showed
stronger self-control than
those who didnt meditate.
25
Number of kilojoules burned
per minute in explosive
circuit resistance training.
Meditating may help you Use heavy weights and do
focus on goals and tune out the lifting phase
temptation. Breathe mindfully as quickly as possible.
for 10 minutes a day. Source: University of Miami
JULY 2017 47
 TACTICS
When A 60kg Girl Can
Lift More Than You
The author of Tools of Titans and host of The Tim Ferriss Show
podcast shares the secret that transformed his strength
LEGENDARY US SPRINT COACH
Barry Ross once sent me a picture of an
ab exercise he calls the torture twist. The
model was a seemingly average high school
student who weighed about 60 kilos. Ross
nonchalantly added on the phone, Oh, and
she deadlifts 180-plus kilos for repetitions.
That, my friends, is my kind of strength:
relative strength.
The student wasnt a powerlifter. She
lifted once or twice a week for less than ve
minutes of total time under tension. And shes
not an exception. Nearly all of Rosss athletes
can pull three times their body weight. He
manufactures mutants on demand.
I met Ross through Pavel Tsatsouline,
chairman of StrongFirst, a worldwide school
of strength. Tsatsouline is a former physical
training instructor for Spetsnaz, the Soviet
special forces, and is currently a subject
matter expert to the US Marine Corps and the
Navy SEALs.
Here are three of Tsatsoulines foundational
beliefs and guidelines:
48 JULY 2017
Strength is the mother quality of all
physical qualities.
Strength is a skill, and as such it must
be practised.
Lift heavy, not hard.
All are important, but the last particularly
so. For maximal strength (not simply size),
I believe that you want to feel better after
your workout than before. There should be
no burn, no panting, no racing the clock.
Based partly on Tsatsoulines research,
Ross developed a deadlift-based program to
create world-class sprinters. His protocol
utilises partial range of motion and no
eccentric or lowering phase, which may
decrease the likelihood of injuries. After all,
strength training should be used to achieve
two primary goals: injury prevention and
performance enhancement.
The basic technique: deadlift to your
knees, then drop the bar. Regrab and repeat
for target reps. Use a sumo-style stance to
keep your back as straight as possible. Do
2-3 sets of 2-3 reps each (85-plus per cent of
Lift heavy, not
hard: leg day
doesnt have
to be torture.
your 1-rep max), then follow each set with
plyometric exercises for example, 10- to
20-metre sprints, 6-8 box jumps with minimal
ground contact time, and so on. Then rest for
at least 5 minutes. Do this twice a week. The
total time under tension during sets should
be less than 5 minutes a week.
When I followed this plan, I added more
than 50kg to my max deadlift in 8 weeks (up
to 215 for reps without straps) and gained less
than 5kg of mass. For relative strength, Ive
never experienced anything like it.
Think youre too old for deadlifts?
Tsatsoulines father took up this lift in his 70s.
He pulled more than 180kg without a belt a
few years later, setting several records.
In a world of more is better, sometimes
its the minimalists who produce miracles.
When in doubt in strength and in all things
remember the maxim of Henk Kraaijenhof,
coach of Merlene Joyce Ottey, who won 20
ANJE JAGER
combined medals at the Olympic Games
and World Championships: Do as little as
needed, not as much as possible.
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 wt wmg
in under 30 minutes

Want more?
For more winter
warmers head to
foodiful.com.au

Steak and
winter greens

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Have a day
 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.

MJBale suit $1095;

Birmingham umbrella $100;
grey pocket chief $50
H&Mpremium cotton
jumper $44.99

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.

Slim layers you can unbutton

are ideal when moving
between the cold outdoors
and crowded interiors.

Ben Sherman khaki jacket $299

PSby Paul Smith mens quilted
packable jacket $365
PSby Paul Smith tailored tartan
shirt $200
THEUPSIDE Clean and Mean
panel pants $149
Primabase x 124 shoes $429

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.

T-shirt, woven shirt and coat

combinations easily
transition from day to night.
Just add a scarf if it gets cold.

H&M pants $60 and coat $119

THE UPSIDE Camo Jack tee
$109
Country Road long sleeve
gingham shirt $100
Persol sunglasses $310

56 JULY 2017
Knitwear combined with
leather will give you warmth
and cut out the wind.

PSby Paul Smith mens

leather bomber jacket $1300
Country Road shawl-neck
pullover $119
Calibre plaid dress pant $279
Paul Smith suede trainers $580

JULY 2017 57
Watches
1
SHORT
ORDER
THE CLAMOUR FOR LIMITED-EDITION WATCHES
PROVES THAT SCARCITY INCREASES DEMAND
THE SWISS WATCH industry thrives on
exclusivity. Limited-edition timepieces
for which demand outstrips supply are
the logical extension of this obsession.
Graeme Goldman, the founder of multi-
brand watch distributor, Lion Brands,
believes the appeal of limited-edition
watches is simple. Theyre unique and
special, he says. You know no one else
around the boardroom table will have
one. They appeal to people who want
something different, not mainstream.
The scarcity of a limited-edition run
say 500 pieces and below can also
58 JULY 2017
make the watches a better investment.
Its the law of supply and demand,
Goldman says. Simple economics.
The numbered engraving on a
watchs case back can also ramp up
the competition. Goldman who is
cagey about the size of his personal
watch collection (lets just say more
than my wife knows about) often
sees buyers compete to secure one
of their special numbers.
Its childish, but 007 is always a big
one. And everyone tends to want number
one. Sixty-nine is also sought after, too.
1 Tag Heuer Monaco
Calibre 11 $7500
2 Alpina Alpiner Chrono
$3600
3 Eterna Military 1939
$2900
4 Montblanc 4810 Orbis
Terrarum $9160
5 Rado HyperChrome
1616 $3450
2
4
Keen to nab yourself a limited-edition piece?
Follow Goldmans tips to avoid missing out.
Work out what is coming out. Most brands
will announce the release long in advance.
Make friends with your watch retailer.
The majority of limited-edition pieces are pre-sold.
PHILIP LE MASURIER
Put down a deposit. Secure the watch to avoid
disappointment. If theres 300 pieces worldwide,
there might only be six available in Australia.
 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)

VS for Men The

Beard Designer,
$299.95
Because a shave is
too close and a beard
Bean Body
is too much!
Man Scrub, $19.95
Beat bacne and
stretch marks from
your rapidly growing
guns with this organic
body scrub.

Natures Way Super

Organic Coconut Oil,
$17.99
I throw this on my hair
and body at least once a
day. Best moisturiser
and its cheap.

American Crew Menscience Advanced Prada Luna Rossa

Molding Clay, $29.95 Body Powder, $30 EAU Sport, $135
The unique beeswax If chafing is a problem for A sports fragrance is a
Nak Hair Surf Wax,
$9.95
and clay formula is a you, this powder containing no-brainer post workout.
good choice for sensitive green tea and zinc oxide will Theyre formulated with Goes in easy, reminds
scalps or heavy sweaters. absorb moisture and fight notes that provide a clean, me of the beach and
Gives hold without odours, keeping your fresh and stimulating scent doesnt turn your hair
greasy heaviness. boys comfy. ideal for the workout-to- into cement.
work transition.

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

MH: Youre a stylish guy. Did you MH: There is now!

have any style icons growing up?
LH: For me, Pharrell has always
been the leader. I loved his style.
When I was younger I was always
heavily led by hip-hop and R&B so
naturally at the time it was Diddy
and those cats. So it was all baggy
stuff. It wasnt till later that I realised
that was not fashion.
MH: So whats standing out for
you in the Hugo Boss collection
right now?
LH: Ah, Hugo Boss suits. Hugo
Boss is always on point with their
tailoring. I have so many Boss suits
its insane. Ive been working with
them now since 2006. So its a long,
family relationship.
MH: Lets talk about who your
style competition on the grid is . . .
LH: Honestly, I dont think theres
anyone! I saw Max [Verstappen]
trying. He had a Dsquared jumper
on and I was like, Oh, hes going for
it, hes trying! But I dont think
theres ever been a true style icon
in Formula 1.
LH: I try and look at things that no
one has done before. I want to be
the first at everything.
MH: A big part of your look is the
art on your body. Do you have a
favourite tattoo? Youve got a
bunch of them now . . .
LH: Yeah, I have a lot of tattoos.
I had my whole back done. I
obviously have the ones around my
neck. My new favourite is the one I
just got here on the side. And the
words Powerful Beyond Measure,
which is my favourite quote from
Marianne Williamson [US spiritual
teacher and author]. Its a very, very
powerful message, just basically
saying we should all shine as bright
as we can and liberate others to do
the same, which I think is super
dope. Im just adding to my tattoo
collection. If I get that fourth
championship then maybe Ill get
another one.

The Mercedes-Benz collection by BOSS is available

at BOSS Crown, BOSS Collins Street, Melbourne,
BOSS King Street, Sydney, and BOSS Westfield, Sydney.

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

MH style editor Jeff Lack

quizzes the triple world champ

JULY 2017 61
Motoring

AVOID THE HIGH ROAD

Mobile Drug Testing is about to get a lot
more common on Australian roads.
Heres what you need to know

IF YOU HAVENT been subjected to

a Mobile Drug Test yet, chances
are you soon will. Testing will be
ramped up, with police in NSW
pledging to match Victorias
efforts of testing 100,000
motorists last year. All of which
is a good thing: according to the
National Institute on Drug Abuse,
drivers with cannabis in their
bloodstream are roughly twice
as likely to be involved in a fatal
crash as drivers who havent used
drugs or alcohol. Meanwhile, of
the 206 people killed on Victorian
roads in 2016, 58 were found to
have had illicit drugs in their
system, compared to 43 with
alcohol levels over the legal limit.
Little surprise the authorities
have decided its time to crack
down you can expect the
acronym MDT to become as
familiar as RBT before long.
Heres your primer on licking
the plastic stick.

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

WHAT ARE THEY TESTING FOR?

Currently, the test analyses your
saliva for traces of marijuana, ecstasy,
amphetamines and methamphetamines.
NRL players can breathe easy: cocaine is
currently not on the list.

HOW DOES IT WORK?

Essentially, a drug test is an extension
of the RBT process: youll be pulled over
for a breath test and then asked to wipe
a test stick along your tongue. The test
takes about three minutes. If you fail,
youll be taken to a bus for another test.
Fail that and youre banned from driving
for the next 24 hours. From there, your
next stop is court. The penalties vary by
state, but in NSW its a six-month licence
cancellation and an $1100 fine.

HOW ACCURATE IS IT? TEST DRIVE: MERCEDES-AMG GT-C

This is the scary part. The way your
body metabolises different drugs varies
greatly cannabis, for example, can
stay in your system for weeks. Critics
point out that what the MDT measures
is not how impaired your ability to
drive is (which the 0.05 per cent blood
alcohol concentration does) but the mere
presence of the drugs in your system.
The official line is that marijuana can
be detected in your saliva for up to 12
hours (although some people claim to
have been caught out up to a week after
inhaling) and that stimulants like speed,
ecstasy and ice can still show up in the
test one to two days after use. So be
warned: even if you dont think youre
under the influence of a substance,
you could still lose your licence.
IF YOU BELIEVE the old stereotype
that convertibles are the cars of
choice for hairdressers, take a spin
in the Mercedes-AMG GT-C, a
screaming soft-top that wont so
much style your hair as forcibly
remove it from your head.
Essentially the brands just-as-
menacing GT R supercar, only with a
slight power cut and the metal roof
replaced by a fast-moving fabric soft
top, the GT-C is designed for speed
rather than luxury. Up front is the kind
of toothy grin that would terrify a
scuba diver while the interior is a
complex sea of buttons and switches
inspired by the cockpit of a fighter jet.
The body is hard and sleek, like a
missile ready for launch, and under
that long, sculpted bonnet lives a
All of which means 100km/h will
whistle past in 3.7 seconds, before
raging on to a top speed of 316km/h.
But if that sounds fast, trust us: it feels
even faster. The acceleration from a
standing start is awe-inspiring (and,
with the top down, face-splittingly
theatrical) with the howling engine
and growling exhaust providing an
epic soundtrack to the kind of
forward rush usually reserved for
shuttle launches.
And thats with all the safety
systems switched to their most
over-protective. Select Race mode
and things get hairier still, with even
the mile-wide rear tyres unlikely to
hold their grip under the onslaught
of power.
So, a hairdressers car this aint.

1 in 208
staggeringly potent twin-turbo V8
engine capable of firing 410kW and
680Nm to the tyres with every prod
of the accelerator.
Which is just as well, because after
stumping up for the $339,000 asking
price, youd be lucky to afford Just
Cuts, let alone Joh Bailey.

NSW drivers who failed an RBT in 2015. Translation: the

people youre sharing the road with are far more likely to
be under the influence of drugs than over the alcohol limit.

JULY 2017 63
 >
64 JULY 2017
 MH BOSS
MATERIAL GAINS
Matt Jensen, founder of MJ Bale, shares his
business lessons to stitch up success
By Luke Benedictus Photography by Kristian Taylor-Wood
BEHIND THE NEATLY folded pocket squares,
the menswear business is brutal. Local brands
are increasingly sandwiched between the big
online retailers promising light-speed delivery
and the razor-sharp prices of the global fast-
fashion chains.
Against this grim backdrop, the standard retail
overheads of property leases and wages continue
to rise. Not surprisingly, many brands are feeling
the pressure. Rhodes & Beckett, Herringbone and
Marcs are among the latest fashion victims to enter
voluntary administration this year alone.
Yet fortunes can also be made in a crisis. People
believe the overall mood in the market is difficult,
admits Matt Jensen, founder and chief executive
of MJ Bale. Yes, its more competitive, but equally
theres a lot of opportunity out there.
Jensens defiant optimism is backed by
stone-cold sales. With an annual turnover of
$60 million, MJ Bale is a menswear brand with
momentum. Jensens take on accessibly priced
tailoring sourced from Australian merino wool is
carving out a growing chunk of the market.
MJ Bale opened their first store in Sydney eight
years ago. Today, the brand spans 54 stores across
Australia and New Zealand, employs 350 staff and
kits out a veritable grandstand of sporting talent
from the Socceroos to the Australian cricket team.
Thankfully were in a really healthy position
now as a business, Jensen says. Were creating
great products, weve got a strong brand and a
wonderful team.
Jensen followed these steps to transform his
fledgling idea into a multimillion dollar business.
SUCCESS WITHOUT STRESS
P R E PA R E F O R TA K E - O F F
Building a successful brand tends to boil down to a
familiar equation. Growing a business is a function
of time or money, Jensen says. If you dont raise
money, its going to take you longer to get where
you want to go.
When it came to launching MJ Bale, Jensen
didnt mess about. Determined to fast-track the
opportunity, he scouted out like-minded investors
to accelerate the brands growth.
But when youve hit upon your winning business
idea, how do you convince potential backers to
stump up the cash? Sure, its important to have a
creative pitch about why your company is uniquely
qualified. Yet in the final reckoning, says Jensen,
your ability to lock down funding will ultimately
hinge on your business plan and financial model.
Investors are financially savvy people, he says.
They need to understand what capital needs to be
put in, where it needs to be spent, how its going to
be allocated and what the potential payback is
going to be for them.
The bottom line: dont jeopardise an opportunity
with potential investors by not doing all your sums
first. You really need to have your arms around that
level of financial detail as well as being able to very
succinctly explain what your business is going to
do thats new and exciting, Jensen says.
BUILD YOUR BACK- UP TEAM
On paper, Jensens range of experience seems
tailor-made for his current role. Growing up on a
sheep farm gave him a first-hand understanding of
the local wool industry. Working in Londons >
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.

MAKE EACH DAY, WEEK,

Jensens tactics are endorsed by a library of
scientific studies. Research shows that regular
TM practice reduces anxiety while also

MONTH AND SEASON COUNT

improving productivity and creativity. In other
words, it can help you kick more arse.
Were a short time here on the planet ,
Jensen reasons. So you might as well make
each day, week, month and season count.
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66 JULY 2017
 MHBOSS
CAREER TOOLBOX FAST-TRACK YOUR ASCENT TO THE CORNER OFFICE
CLOCK
WATCHING

THE RIGHT TIME OF DAY

TO MAKE THE MOVES

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

MAKE MORE MONEY

anxiety. As long as its not
the bosss daughter.

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

That searing spasm through your spine isnt a

sign your biceps are swole. No effort, no gain
is more correct, says Stuart Phillips, professor
of kinesiology at McMaster University.
Pain is not a prerequisite for growth.
Its after muscle damage subsides that
true growth occurs. Bulging neck veins
arent a good look, either.

BRO HIT

STRETCHING IS FOR THE WEAK

WTF dude?
Ballet class is next door

Its a hit, at a stretch. Theres a lot of

evidence that static stretching results in
temporary loss of strength, likely related to
neuromuscular signals, says Alex
Hutchinson, author of Which Comes First,
Cardio or Weights? Shift to dynamic
stretching, moving through the range of
motion, but not pushing to extremes.

BRO MYTH

BRO MYTH

STEADY-STATE IS FOR CHICKS Big macros

EATINGS CHEATING
My fat-loss workout meal?
are more
Cardio? Thats a type important than Two scoops of BCAA, 125ml water, serve
of Spanish food, right? a fasted life.

Theres no evidence to show that working out fasted

The link between cardio and catabolism
is overplayed. Cardio can attenuate gains,
but it wont kill them, says Phillips.
Many studies show incorporating endurance
and resistance improves both fitness and
strength. Dont let the treadmill have you
running for the hills.
makes a lick of difference to your fat loss, says Phillips.
To quote a recent study on thermodynamics, The
strongest correlation of change in fat mass was ExEE
[energy expenditure of the exercise]. In other words,
hard work begets bare gains, bare cupboards do not.

BRO MYTH

TRAIN ARSE TO GRASS

Thighs past parallel. Knees out.
ILLUSTRATIONS BY PETER HORVATH

Drop it like its hot

BRO HIT

BMI IS BS While full range-of-motion is

Wheres the box for my biceps measurement, doc? ostensibly gainzy, going past the
point of no return will put your bum on
Somehow, BMI escaped from the lab to the gym. It doesnt take into the bench, not the floor. Try as you
account fat or muscle mass, says Kevin Tipton, professor of might, you may not have the physical
exercise science at the University of Stirling. Plus, BMI was always capability, says strength and
meant to be used on a population level, not an individual level. Bin it. conditioning coach Tony Gentilcore.

70 JULY 2017
 FITNESS

BRO MYTH BRO HIT

MACHINES ARE FOR NOOBS FRUIT MAKES YOU FAT

BRO MYTH
SQUATS > CRUNCHES
Sit-ups? Sit down!
Who needs core work when the squat
is the ultimate, bro-approved six-pack
chiseller? Turns out we all do. Just
because youre strong or have a big
squat or deadlift, that doesnt mean
you wont benefit, says Gentilcore.
It could be your hip flexors or back
muscles doing all the heavy lifting in
the first place, so factor in five
minutes of abs work at the
end of every session.
We call that crunch time.
If you need me, Ill be curling
in the squat rack
Its time to let the machines rise again.
Despite evidence to the contrary, some
continue to belittle machine-based exercises
as having no functional relevance, says
Dr Brad Schoenfeld, director of human
performance at Lehman College. Indeed, its a
popular bro-ism: free weights or no weights at
all. Truth is, machines can help target
individual muscles. Add into a full-body
routine to micromanage your goals.
Its even in the Bible, bruh!
Theres truth here, but its tempered by
common sense. Fructose makes you fat,
says Price. So it follows that
overconsumption of fruit will make you
fat. But to write off fruit altogether is to do
your body a disservice. Liquid calories
are easy to overconsume, so cut back on
juices and eat more veg than fruit. An
apple a day will do you no harm, but five
will keep your abs away.

BRO HIT

ENDURANCE ISNT TRUE FITNESS

I train for total, all-over, complete
functional fitness. In my biceps

Fit means different things to different

people. To runners, its the ability to run
far and fast; to sumo wrestlers, its the
ability to eat 50 eggs for breakfast, says
Hutchinson. In sports science, its
usually cardiorespiratory fitness how
well your heart and lungs are working.
But to gym-goers, it means a lot more.
Theres no point having the heart
of a lion if your arms are too weak to
push out of a chair aged 60. No one
type of exercise will maximise your
overall fitness. Variety is king.

BRO HIT

BE A MEATHEAD BRO MYTH

I think I might be an apex predator

Bros love meat, which is why theyre so Broaden the

spectrum of your
keen to resemble a cellophane-
wrapped length of sausages. But theyre
on to something. All meat is a
concentrated and high-value source of
protein, says nutritionist Drew Price.
Other protein sources come with
excess calories carbs in quinoa, fat in
nuts and also lack key aminos, says
Price. In other words, for complication-
free bulk, meat is the way to grow.
MONDAY IS CHEST DAY
And on the third day, he worked arms and back, and saw that it was good
workout to see
mountainous
gains. Stop dissecting your body parts into separate days like
some sort of rippling Hannibal Lecter. The majority of
training should be either functional, i.e. mixing compound
with isolated exercises, or specific and relevant to your
sport, says Dr Nick Knight, a sports medicine specialist.
Your body doesnt work one muscle at a time in life, but
rather as one musculoskeletal beast exactly how your
training should be. Anyone for CrossFit? >

JULY 2017 71
 BRO MYTH

LIFT IN THE EVENING

BRO HIT

PROTEIN BARS ARE ONE OF YOUR FIVE-A-DAY

Youre 110 per cent stronger after 5pm Theyre like dessert for your gainz

OK, more like 2 per cent stronger. For the most part,
circadian rhythms dictate that your physical performance
will be highest in the early evening (in the region of 6pm),
says Hutchinson. Which also happens to be when your
Gym rule #134
never take advice body temperature is highest. These variations are minor,
from a man in
a loincloth.
though, and dont really matter unless youre trying to
set records. Dont cancel date night, then.
Good news for your sugar cravings. Sort of.
If something is delicious its usually too good
to be true, says Price. But a decent bar is a
great source of extra protein. Theyre best
employed as a treat, though. Down too many
and they become nothing but glorified
chocolate bars.

BRO MYTH

MAINLINE YOUR INSTA GRAMS

The anabolic window, its closing.
My gains, theyre fading!

Emerging research shows that the

anabolic window of opportunity is
really more of an anabolic barn door,
says Schoenfeld. Muscle is sensitised
to protein intake for at least 24 hours
post-workout. For best results, take a
pre-workout one hour before training
and consume protein somewhere in the
next eight hours. Stick that in your
shaker and drink it.

BRO HIT

MO PROTEIN, MO MUSCLES
Whey powder actually makes
great seasoning for chicken

The body has a finite ability to turn protein to

muscle, but a little extra is no bad thing. A
surplus does several things, says Price. It
helps slow the breakdown of existing muscle
tissue, supplies essential fats, vits and
minerals and keeps you full.

BRO MYTH BRO MYTH BRO MYTH

TESTOSTERONE = MUSCLE
I can feel it in my balls, man
Beware any workout promising
testosterone boosts. Hormone levels
dont predict how effectively people
gain muscle or strength following
weight training, says Hutchinson. Our
understanding of the role of various
hormones is very limited, and the
cartoon version of muscle >
endogenous testosterone > muscle is
oversimplified. Just dont tell that
T-riddled roid bro itll only needle him.
HAIL TO THE FAIL
The Rock trains with a toilet in
the squat rack. I wear a nappy
End each session dribbling into the mat?
Wipe your mouth. Theres little evidence
that training to all-out failure is necessary to
maximise gains, says Schoenfeld.
Moreover, consistently training to failure
may lead to long-term muscle damage.
Take each set to within a rep or two of failure
instead. That way youll leave with a pump
and your dignity.
ITS THE FINAL REP THAT COUNTS
If Arnie says it, I do it
The final rep may squeeze a little more
water from the dishrag, but most of the
waters gone, says Phillips. For best results
work to 80 per cent of total effort at all times.
Despite what you may have heard from
Spinal Tap, nobody can go to 11.

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

RESPECT THE BROWN RICE WATERSHED

Did cavemen eat carbs right
before bed? I think not BRO MYTH BRO MYTH

NO CARBS BEFORE BALI BIG MUSCLES ARE STRONG MUSCLES

A landmark paper in Obesity found night
carbers lost more weight than those who
kept them to the day, says Price. Not only
is this great news for your local Italian
restaurant, a carbonara after eight could
toss the weight-gain myth for good.
Another study found high-GI dinners help
increase night-time metabolism, too.
Careful though; while delicious, a pizza
before bed wont quite cut it.
Dont you know that white potatoes are
just a Big Food conspiracy?
Dont be a tater hater. Theres no evil insulin
fairy that waves her wand to turn on
fat-storage mechanisms, says Schoenfeld.
Fat loss is based on energy balance; if you
reduce calories below expenditure, youll lose
fat. In other words, a sprint session is the
perfect seasoning for a bag of chips.
Shirtsleeves are for big girls blouses
All right, bigger muscles technically
have a higher propensity for strength,
but more often than not, youre just
building the fluid between the fibres.
In most cases there is actually a
rather poor relationship between
muscle size and strength, says Phillips.
Strength is much more neurological
than anything else.

BRO MYTH

GO HARD OR GO HOME
Your mum called. She wants her workout back

Iron pumpers might not know it, but

gentle recovery is double-timing
protein to your muscles. Low-
impact days between big sessions
restore muscle glycogen and repair
traumatised muscles, says Knight.
Training hard is useless if the
delivery of macros is slow. Increase
blood flow via low-intensity exercise
to expedite the process. Go slow
then come back while the gym bros
moan about their DOMS. They cant
be right all the time, after all.

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
training facility in Utah was at 98 Riley knocking
Russell Crowe into shape for the movie Man
of Steel. Twight watched one of Feathers
sprawling sessions without expression. When
it had finished, he wandered over.
Have you got 16 minutes?
Feather shrugged: Sure.
Twight instructed him to grab a pair of
light dumbbells. Feather hoisted a pair of
12.5kg bells. Twight outlined the protocol:
30 seconds of overhead press, aiming for a
minimum of 15 reps; 30 seconds of holding
the weights above the head, arms at full
extension; repeat the sequence four times.
Keen to impress, Feather went hard. The first
round I hit 25 reps, the second round 12, the
third round eight. By the final round of holds
I couldnt even keep my hands up. I thought:
Im bench-pressing 160 kilos but I cant do
this? This is ridiculous.
Twight gave Feather a two-minute break,
then they moved into the second phase of the
session: 30 seconds of air squats, minimum 15
reps; 30-second isometric wall sit; repeat four
times. Feather grins: Youd think I might have
learned. Well, no. First round I slammed out
25-plus reps by the final round I couldnt hold
myself in the wall sit.
76 JULY 2017
The final phase of the workout: 30 seconds
of kettlebell swings, 30-second dead-hang
from a chin bar, repeat four times. This time
Feather girded himself, determined to get
through the four minutes without failing. He
grabbed a 16kg kettlebell half what he would
normally use and paced his efforts on the
swings. But his grip gave way on the dead
hangs he couldnt hold his body weight for a
full 30 seconds.
And that was it, he says with a rueful
smile. A simple, 16-minute session and it
made me look like a child.
For Feather, the lesson was clear: hed
been playing to his strengths for too long,
focusing on a handful of fitness skills at the
expense of all others. He shrugs: I was just
resting on my laurels; just doing what I was
good at.
Feathers fitness had become one-
dimensional. He was strong in certain areas,
weak in many others. For a man who prided
himself on the functionality of his body, the
realisation stung.
That evening over dinner, Twight outlined
the principles of Gym Jones the primacy of
the mind, the value of suffering, the benefits
of all-round fitness. The conversation lit a fire
in Feathers mind.
I suddenly realised that as a six foot
five, 120kg guy I should be smashing two-
kay time trials on the rower or deadlifting
200-plus kilos. But whats my 10-kay run PB?
Whats my 100 burpees for time PB? Whats
my 50 box jumps for time PB? Mark showed
me that you need to hit certain standards
across the board. And I was nowhere near
some of his standards.
Two days later, Feather booked a training
course at Gym Jones and flew to Utah. Over
the following three years he returned to the
US six times, eventually becoming along
with John Negoescu, founder of The Mill in
Fremantle Australias first fully qualified
Gym Jones instructor.
These days, Feather targets his weaknesses
with relish. Yes, he still smashes out furious
intervals on the rower and the SkiErg. And,
yes, he still racks up herculean numbers on
the bench and the lifting platform. But he also
embraces exercises where his height and bulk
work against him burpees and box jumps to
name two. The result? A body and mind that
can face up to the fiercest physical challenges
(see Feathers Vital Stats, opposite).
Consider this PRINCIPLE NO.1 in Feathers
fitness manifesto: build a body thats good
at everything.
 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

PRINCIPLE NO.2 PRINCIPLE NO.3

PREPARE TO SUFFER
I see so many people who have incredible
physical attributes, says Feather, and I
think, God, you should be smashing this
weight. But theyre not. And thats because
they dont have it in the head. They cant
push past the point of suffering. Feather
dismisses the notion that your pain threshold
is immutable. For him, a willingness to
suffer is something to be honed. Youre
not born mentally tough. Its built through
environment and experience. Want to boost
your pain threshold? Push yourself to failure
on the rowing machine, under the iron,
on the running track. Become accustomed
to the burn of lactic, to the feeling of your
muscles working at peak intensity. Use
your experiences to create a benchmark
of suffering, says Feather. Then, when a
training session gets tough, you can look back
and think: at least this isnt as hard as that.
Feather plucks his phone from his pocket
and reads a quote from an anonymous Navy
SEAL: Under pressure, you do not rise to the
occasion; you sink to the level of your training.
He grins: If youve trained to failure, trained
to failure, trained to failure your failure
point will be higher than everyone elses.
TRAIN WITH PURPOSE The Standards
A little over a year ago, Feather felt his Hit these 98 Riley St standards
training was starting to drift. So he set of fitness and, in Feathers
himself a goal: complete a 42.2km marathon restrained estimation, you
on a rowing machine. After four weeks of have a good state of general
dedicated training, he thrashed it out in physical preparedness.
two-and-a-half hours. (It was, he admits, How do you measure up?
the hardest thing hes ever done: It ruined 1 2000m Row: sub 7 minutes
me for about two months.) The take-home:
You need to find a reason for training and 2 Deadlift: 2 x body weight
you need to value that reason. Dont go into a 3 Back Squat:
gym and just move around for an hour. Find 1.5 x body weight
a goal, find a number and hit it. That way
youre not just exercising youre training. A
4 Strict Overhead Press:
corollary to this point: never train mindlessly; 75% body weight
always concentrate on what youre doing. 5 Bench Press:
Whether Im doing a recovery row or my 1.25 x body weight
hardest session of the week, says Feather, 6 Strict-Form Chin-Ups: 15 reps
I make sure I do the workout with a clear
goal, and my full effort and attention.> 7 100 Burpees: sub 7 minutes
8 50 Box Jumps:
sub 3 minutes
9 10km Run (flat):
sub 50 minutes
10 Plank (on hands): 5 minutes

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.

FINISHER PRINCIPLE NO.4

1 150m max effort on a SkiErg YOURE STRONGER
2 Kettlebell hold (rack two 24kg bells THAN YOU THINK
at your chin) The inevitable rejoinder to Principle No.3:
what about the threat of overtraining? Feather
3 Planks (on your hands, not elbows)
grimaces. Overtraining is not a phrase he
Complete the exercises as a
likes. Yes, he admits you cant push to failure
superset. Note your SkiErg time
every single session. (In fact, I wouldnt be
this is how long you need to hold the
pushing to failure more than once a week.)
kettlebells and plank. Repeat three
And, yes, he accepts that rest, diet and sleep
times, resting two minutes between
are just as important to physical development
each superset.
as hard labour in the gym. But I feel like
The author delves deep peoples perception of failure is not high
into the pain cave. enough, he says. Your limits are higher than
Feather watches on.
you think. In Feathers estimation, if youre

78 JULY 2017

training only three or four times a week you
can push yourself hard very hard without
fear of pushing yourself over the edge. Trust
me, unless youre a professional athlete
training two, three times a day, youre not
overtraining. For a lot of people, overtraining
is just an easy way out.
PRINCIPLE NO.5
KEEP IT SIMPLE
Feather applauds those who can slam out
impeccable clean-and-jerks with serious
weight on the bar. But for the average gym-
goer (and I include myself in that group),
he questions the worth of spending weeks
and months learning complex Olympic
lifts, then grinding them out with only
moderate weight on the bar. Instead,
he reasons, why not do box jumps a
simple power movement that involves
the shifting of your entire body weight?
The risk of injury is low while the physical
payoff is high. For this reason, Feathers
workouts are invariably comprised of
basic movements. He doesnt want mental
bandwidth being soaked up by complex
movement patterns and intricate technical
cues. Instead, concentrate on your
workload. Concentrate on your work ethic.
Concentrate on working hard.
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
Advanced
1 300 calorie row
2 Every minute, on the minute
do 5 burpees
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

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
fathers or grandfathers day (Fetch my
slippers would you darling) are history.
If youve somehow missed it, you now
live in the Age Of Compromise.
The traditional male breadwinner
and female carer is no longer the
standard outcome, says Simpson. We
know fathers are far more involved in
domestic roles, but there are still no
countries in the world where men share
those roles equally with women, even
when women are the breadwinners.
And that, right there, is the smell of
something that can soon turn noxious.
Ive seen many relationships fail
when there arent collective needs and
aspirations, when expectations are not
met, warns Simpson.
So, you just need to sit down with a
checklist and hammer it out? Correct.
Successful relationships navigate this
ground so there are beneficial outcomes
for both parties, says Simpson. In
some ways youve got to bring the same
attitude, aptitude and skills you use at
work when negotiating.
The most important of those? The
big C: compromise.
4
YOUR (VANISHING) CAREER
Daves job in sales? Turns Its my firm opinion portrayed as adversarial,
out to have been a number that the problem is being he says. Technology has
of jobs in sales, with a overstated, says David always been just an
succession of companies Tuffley, a lecturer in extension of ourselves
and start-ups. Applied Ethics and to solve day-to-day
His last job was flicked Socio-Technical Studies at problems. The best way
to someone in Manila. The Griffith University. No one to think about it is not
one before that effectively can say what the jobs of Humans versus AI, but
got swallowed up by a new the future are going to be. Humans plus AI.
program some kid in Silicon Its thought that 50 per And its not just a young
Valley dreamed up. cent of the jobs in 10 years mans game, says Tuffley.
Problem is, Dave hasnt havent been invented yet, Experienced workers
been adding skills to his but we do know they will prepared to change will be
quiver fast enough. For too be invented. a valuable asset on the
long he staunchly True, there might be open market.
defended his time-tested an unknown dream job The biggest threat to
way of doing things and just waiting for you around older workers is when
refused to brook any the corner. Still, for the they see orthodox ways
argument that some new moment, youd prefer to of thinking as being
program, or robot, or AI think that your current established laws, he says.
could help him produce and expanding skills will Employers want people
better outcomes. continue to attract a dollar. who can step out of
And you? Do you see a Tuffley offers some orthodoxies to find the
reflection of yourself in comfort there, too. best solution. Thats pure
Dave, road kill on the Our relationship with gold from a job-seekers
technology highway? technology is often point of view.

84 JULY 2017

PRESSURE POINT
5
YOUR (VAIN) PURSUIT OF WORK-LIFE BALANCE
In unguarded moments, Dave does lament
his inability to achieve that ever-elusive
work-life balance.
Well Dave, prepare yourself. Because here
comes a slapdown. Work-life balance; its
a terrible notion, says leading workplace
performance expert Andrew May, author of
Flip the Switch. Its a myth. We have a life
and work is part of that.
The reality, May reckons, is that you need
to prepare yourself for periods where your
life is totally unbalanced. If youre 28 and
a lawyer or in professional services, it is
Darwinian, he says. You must work hard.
And those one or two decades where you
have to work hard are what sets you up in
the future.
STATE
OF MIND
Work-life e balance e iss a
terriblee notion. Itss a myth.
y
We e have
e a life
e and d work
iss partt off that.
So, youre thinking, whats the take-out? cent of what you do should be related to
How does knowing the universe decrees you the conversations youre having in your
must work hard for at least a decade or two performance reviews, not responding to
improve your lot? The truth is, you oscillate emails or having a plethora of meetings.
between hard and slow within that period, Finally, ask yourself: are you really in the
May says. There is a time to load up and right job?
do big weeks and there are periods when Its about finding purpose in your work,
you might try slowing down. His advice: be says May. Thats the sweet spot where big
smart about allocating your resources and weeks at work dont feel that hard. If all you
managing your health. want to do is rock up to work, clock your 38
Next, cast off the myth that hours worked hours and get out of there, chances are youre
equals productivity. going to be miserable.
When someone is working 70+ hours a So have a clear picture of what your ideal
week my first question is are you doing your work week looks like and put some KPIs
job? says May. If youre a salesman, are around your life, says May. And remember,
you selling? If you are in customer service, its not the companys responsibility to give
are you serving customers? At least 50 per you balance.
JULY 2017 85
Run For
Your Life

CHRIS LEW

86 JULY 2017
 NNI
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Discover why the single best thing

you can do for your long-term health

and fitness is right on your doorstep .

Sometime in the coming days or
weeks theres a good chance youll
be faced with a choice: lace up your
sneakers and go for a run or hit
snooze on your alarm clock and roll
over. If youre wavering in your
commitment were here to provide a
little added motivation. According to
a study published in the journal
Progress in Cardiovascular Diseases,
a single hour of running adds an
incredible seven hours to your
lifespan. Thats right, you can literally
outrun the reaper. With that in mind
weve compiled this guide featuring
all the gear, gadgets, tips, training
plans and inspiration you need to tap
into the benefits of this purest, most
powerful of pastimes. >

JULY 2017 87
 WHY I RUN

Running For Office

Last year Bill Shorten ran 2100km while balancing a high-pressure job with the demands of
raising a family. As the opposition leader explains, a good run offers the ultimate refuge

I rst fell in love with running at
school. I wasnt much of a schoolboy
athlete but in year 11 I started doing
cross country and found it gave me
a real sense of self confidence. It
changed my image of myself.
At university I was in the Army
Reserve, so I was quite fit. But when I
went to work for the union I stopped
exercising. Thats why I joke now that
Ive got the knees of a 25-year-old
because for 15 years I didnt use them
at all. Theyre in pristine condition. At
the same time, I kick myself for those
lost 15 years when I wasnt running.
When I went into parliament I
started to run again but it wasnt until
that I really stepped it up a gear. I
thought I needed to do something
to keep me balanced throughout the
day, keep fit and drop a bit of weight.
In my crazy-hectic lifestyle where I
can be in five cities in five days, the
easiest form of exercise is to grab
your sneakers, shorts and t-shirt and
go for a run.
I set myself the goal of running
1500 kilometres last year and finished
on 2100. I lost 11kg over the year. This
year Ive set the target at 2000km Ive
run 750 so far.
I find the hardest thing is putting
on your running gear. Once youve
got your gear on, youve got to go.
weather is appalling or I have to
do a radio interview at 6.30 in the
morning. With my staff its become
like a mini civil war. But they get the
message now. Meetings get cancelled
because I go for a run.
Its now become less of a fitness
regimen and more a form of mental
relaxation. When youve got three
kids and you travel as much as I do,
I dont have time for something like
golf but I can get away with an hour
run. Its your own time, your own
space, which we all need. IN MY
For me, a run is a cure for
CRAZY-HECTIC
LIFESTYLE, THE
anything, from a hangover to a bad
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

If you want to win Running is real. Running is not just

BEST something, run 100 Its all joy and woe, a sport but a
RUNNING metres. If you want to hard as a diamond. It biological necessity.
QUOTES experience something, makes you weary beyond YIANNIS KOUROS,
run a marathon. comprehension. But it WINNER OF THE 1985 SYDNEY
TO MELBOURNE ULTRAMARATHON
EMIL ZATOPEK, also makes you free.
FOUR-TIME OLYMPIC GOLD MEDALLIST
JESSE OWENS,
FOUR-TIME OLYMPIC GOLD MEDALLIST

88 JULY 2017
 NNI
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Sole
Mates
Whether youre going long
or short, whether youre
hitting the trail or pacing the
pavement, theres a running
shoe just right for you.
Heres our pick
Saucony Peregrine 7 $220
BEST FOR: RUGGED TRAILS
With heavy lugs that claw dirt like
Wolverine and a springy midsole
that cushions rocks, these kicks
have superior grip and surprising
comfort. This is Sauconys seventh
iteration of the shoe and the
designers have whittled the weight
down to a feathery 266 grams.

Inov-8 Trail Talon 250 $199

BEST FOR: GROOMED TRAILS

While the Saucony Peregrine thrives

on the rough stuff, this lighter,
zippier, more minimalist shoe will
leave you feeling like a light-stepping
Kenyan on smoother trails.

Nike LunarEpic Flyknit $250

BEST FOR: FAST ROAD RUNS

With its mid-rise sock, this

futuristic shoe is meant to feel like a
natural extension of your leg. And,
hey, it kinda does. The knit upper
clings to your hoof while the Lunarlon
midsole provides a pillowy ride.

If you dont Run when you can, I used to jog but

have answers to walk if you have to, the ice cubes
your problems crawl if you must; kept falling out
Brooks Ravenna 8 $200

after a four-hour just never give up. of my glass. BEST FOR: GOING LONG
run, you aint DEAN KARNAZES, ULTRAMARATHONER, DAVID LEE ROTH, If you only want one pair of runners
getting them. AUTHOR OF ULTRAMARATHON MAN LEAD SINGER OF VAN HALEN
in your wardrobe, this should be it.
CHRISTOPHER MCDOUGALL, Stable, supportive but still springy
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)

Your Best WEDNESDAY

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

BEFORE YOU START

WEEK 3 WEEK 4
Find a watch with a lap button.
MONDAY MONDAY
Run 20-40 minutes, Rest or cross-train Rest or cross-train
3 or 4 days a week, for 2 weeks.
TUESDAY TUESDAY
Complete at least one 45-minute run Cross-train or 100m, 6-8 times, at
at your own pace with relative ease. 4060min easy run 4:40 pace (100m jog
That means no walking. Or whining. between each)
WEDNESDAY
Rest, cross-train or WEDNESDAY
3045min easy run Rest, cross-train or
1520min easy run
THURSDAY
Three 1500m runs at THURSDAY
4:50 pace (400m jog 400m, 4-6 times, at
WHY THIS PLAN WORKS between each) 4:50 pace (200m jog
between each)
Youre teaching your body to outwit your mind. FRIDAY
Researchers suggest that your brain can act Rest, cross-train or FRIDAY
as a brake by anticipating damage to your
MINAMOTO IMAGES/STOCKSY

3045min easy run Rest, cross-train or

body and slowing you down before youve 1520min easy run
reached your potential. To get faster, you need SATURDAY
to override this wiring, McMillan says. That 3045min easy run SATURDAY
means pushing through discomfort, which 1520min
may help you go harder. The middle kilometres SUNDAY easy run
of the run are critical. Know that if you can 2.5-3.5km at 4:50
just keep your pace on target through this pace; push harder SUNDAY
section of the race, you will achieve your goal. the last 200400m Race day!

90 JULY 2017

Sub-Zero Hero
With his life at the crossroads, comedian Rusty Berther
decided to take on the toughest marathon of all
In 2011, the comedy group
Id been in for 21 years, The
Scared Weird Little Guys,
was finishing up and thats
when I heard about the
Antarctic marathon. I dont
think it was your classic
mid-life crisis. It was more
that I wanted to bookend
the journey with the group
with a once-in-a-lifetime
experience.
Id always been obsessed
with explorers in the
Antarctic but I didnt just
want to go there and take a
few photos of penguins. I
just really liked the idea of
doing a physical challenge
down there.
I was coming off an
injury to my left foot so I
was only running two days a
week plus a long run on the
weekend. About four months
out I started going to the gym
WHY I RUN
as well. Once a week Id run
on soft sand to prepare for
the snow. I also did a couple
of runs in a frozen food
storage facility. It was a very
moist atmosphere compared
to Antarctica.
The night before we
were due to leave Chile I got
horrific food poisoning. Just
shocking. At midnight I was
lying on the bathroom floor,
vomiting, hallucinating and
thinking: Fuck, its over.
But thankfully weather
conditions delayed take-off
for 24 hours. Once I was on
that plane I was going to
finish, no matter what.
On the day of the race it
was 15 below and the sun
was out. Youd run with bare
hands but then youd turn a
corner and your hands would
be in the shade and instantly
theyd freeze. Youd be like,
Fuck, wherere my gloves?
The most difficult thing
was the inconsistency of
the surface. Sometimes you
could run on the crust but
then every fourth or fifth
step youd break through and
sink 15cm. Halfway though
the race my quads were
destroyed. The last 8km were
absolutely horrible.
I ended up finishing in
six hours on the dot. Id say
its at least twice as hard as
a normal marathon. But the
thing is, youre in Antarctica,
you look around and you
see the mountains and the
glaciers and theres this
epic silence.
Running a race like this
puts things in perspective. It
takes your mind to very dark
places. Afterwards, though,
I had a nice sense of calm. I
felt like I could do anything.
NNI
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BEST RUNNING BOOKS
Born To Run
Christopher McDougall
A rollicking best-seller that
made ultramarathon running
cool and Vibram Fivefingers
socially acceptable.
What I Talk About
When I Talk About
Running
Haruki Murakami
Unwieldy title but a
beautifully spare meditation
on the small and often-
overlooked joys of
pounding the pavement.
Why Die?
Graem Sims
Sparkling bio of Percy
Cerutty, the coach-cum-
philosopher who whipped
Herb Elliot into world-
beating shape on the
sandhills of Victorias
Mornington Peninsula.
Lore of Running
Dr Tim Noakes
This doorstop is one for the
true believers, but theres no
denying that the University
of Cape Town don knows all
there is to know about the
science of going long. >
JULY 2017 91

WHY I RUN
The Long Haul
Crippled by depression, adventurer Olly
Woolrych chose to run away from his demons.
I left home straight after
school, moved to Bondi and
started mixing with a fast
crowd drinking, drugs, a
lot of sleepless nights.
It wasnt sustainable.
Something had to give
and it did. In 2011, when I
was 22, my dad knocked
on my door and said, Pack
your stuff, youre coming to
live with me.
It was only when I
stopped partying that the
realisation struck me: I
lacked the mental skills to
deal with the stresses of
day-to-day life. Thats when
my depression got pretty
bad. There were days
where I couldnt leave my
bedroom. Suicide was a
daily thought.
One day, Dad said to
me: Get out of the house
go do some exercise. So
I put my earphones in and
started running. And from
the first moment I thought:
Yep, I like this. No one
could get to me; I was in my
own little world. That
escapism was a powerful
thing for me at the time.
From that day forward,
Ive barely missed a day of
running. I love the simplicity
of it; I love that it doesnt
require a high level of skill.
Its just a choice: start
running keep running.
Every day I chose to run.
I got better at it. I had a
running app and it used to
NEED HELP? Beyondblue.org.au
92 JULY 2017
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
tell me: youve just had your
longest run or youve just
run your fastest kilometre.
For the first time in a long
time I was having little wins.
I ran my first marathon
in September 2012. By this
point I was really getting
some confidence from my
running. I was off my
medication; I felt like I was
worthy of the air I was
breathing. When people
asked me, What have you
been up to? I suddenly
had something positive to
tell them.
In 2014 the idea of doing
a big run raising money
ON THE MAP DURABLE STAMINA
for Beyondblue popped
into my head. Id become Suunto Ambit3 Peak Polar V800
passionate about the value $479.99 $699
of running for mental
health and I wanted to do
something big to get the
message out there. I
If youre looking for a long- Fitness nerds, look no
wanted to run through
term workout partner, this further. Not only can Polar
multiple countries, run
along coastlines, traverse watch will spot you. With a predict the time needed to
mountain ranges. So I got weather trend indicator and recover before your next
a map out and settled on sunrise/sunset timer, you session, an orthostatic test
Central America Mexico can outwit the elements and shows how your heart rate
to Panama. squeeze extra training time responds to stress so you
I started running on April from every day. can tailor workouts
23, 2015. I was on the road accordingly.
for 202 days, averaging a bit
over 40 kays a day. And the
whole time I was dragging a
JASON LEE/PHILIP LE MASURIER
cart that weighed 20kg. It
was slow going. But I just H O B BY I N TO H A B I T
kept moving south. And I
was happy; I was proud. I
ITS GREAT Open-air training is more
was getting it done, putting OUTDOORS rewarding than a HIIT class,
increasing the likelihood
one foot in front of the other. GPS watches are wasted on those
of making your training plan
shackled to a treadmill. But the
stick, claims Environmental
1300 22 4636 benefits of outdoor cardio extend well
Science & Technology.
beyond being able to use your new toy

PRICE IS RIGHT
With the average gym membership
well over $500 per year, pavement
pounding and trail adventures offer
fitness-boosting opportunities that
wont break the bank.
NNI
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E C I A
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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

the other. You

need to think
laterally. You
need to solve 4
problems. I find
Red Bull really
wakes me up, both
physically and
cognitively. 5

Ultimate 8

Survivor
6

Survival running is the latest

trend to hit the adventure-sports
world. Want to test your mettle?
9
Prepare to suffer

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

completely different. you cant carry

it, you have to
The bare facts are these: be able to source
12

courses range in length from it yourself.

50-100km with cut-off times
between 24-36 hours. Terrain is
technical and almost entirely 15
off-trail. As for the challenges
youll encounter along the way? 11 14

Well, theyre a closely guarded

secret. But expect to run, swim,
climb and, most likely, fall. Expect
to cart staggering loads, cut
11 MACHETE 16
down trees and dig tunnels. You have to carry
Above all, expect to fail. The vast one of these in
majority of starters wont come all survival-run
within a bulls roar of finishing events. I like the
kukri, based on
which, according to Brabon, is
the Gurkha knife,
exactly how the race directors like because its got a
it. Frightened? You should be. wider blade that
Tempted? We salute you. Before makes it stronger
you sign on, check out what when youre 12 K NIFE
digging or, say, A straight-blade knife is crucial if you
Brabon packed for the recent cutting down a have to whittle an arrow or a spear. Its
Survival Run Nicaragua. tree to build also important if you come face to face
survivalrun.com.au a raft. with a bear. Or a shark. Or a snake.

94 JULY 2017
 NNI
U

N
R

G
L
P

S
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

15 PAR ACHUTE CORD

This stuff is
exceptionally 24
strong for its
weight. It can be
used for making a
shelter or a
raft, and its
PHOTOGRAPHY: PHILLIP LE MASURIER

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

Champions are made not born. In his own

words, Mike Tyson shares the lessons
from legendary trainer Cus DAmato
that turned an insecure kid into the self-
proclaimed baddest man on the planet

1
NEVER GIVE UP
A teenage Tyson meets his mentor
and makes his mark

Cuss gym was on top of the police

station in Catskill. Inside it was
old and musky and there was a
small ring. There were also a lot
of weather-beaten newspaper
clips on the wall. There were a
few older white guys there along
with a younger guy named Teddy
Atlas who was assisting Cus. I was
introduced to Cus and in a second
I could see that he was totally in
control of everything there. He
just sucked up all the air in the
room. He shook my hand and
there wasnt a trace of a smile on
his face. He showed no emotions.
Right away Teddy Atlas took one
look at me and said, Weve got
nobody to box with him. Stewart
(Tysons reform school master)
said that he was going to box me
and we got in the ring. I was really
good that first round, pressing Mr
Stewart and banging away at him.
We did that spin out move that we
had been practising and I looked
over and saw Cus smile for the
first time. Wow! Wow! he said.
Thats beautiful. I kept pressing
Stewart in the second round and
he got me with a couple of shots
and my nose started bleeding
profusely. It looked a lot worse
than it felt and Atlas jumped into
the ring. All right, Bobby. Weve
seen enough, he said. No, no,
I protested. Mr Stewart says we
dont quit. If we start, we have to
go three rounds. Bobby looked
over at Cus, and he said it was
like watching a movie. Cuss face
turned red and he looked over at
his friends who were there and
everyone was smiling. His whole
face lit up. You ever see a guy who
gets scared and his hair stands up?
Well, Cus had no hair but thats
what it reminded me of. His eyes
opened wide and it was like I have
>
life again.

JULY 2017 97
Wrapped and
ready: Tyson
prepares for his
first pro fight.
2
LEARN TO DETACH
Cus realised that a key element for a fighter
3 I started in with the affirmations as soon
being successful was for him to act intuitively
and impersonally, to rid himself of the
baggage of his emotions in the ring. Cus
used to give me lessons on how to have out
of body experiences. I would be sitting down
and watching television and hed say, Lets
do a session. And hed sit next to me and
then hed say, Transcend. Focus. Relax until
you see yourself looking at yourself. Tell me
when you get there. Learning how to detach
yourself from your feelings was essential for
me. Its like teaching yourself to be a
professional liar. If I cant separate from my
emotions in the ring, then Im just a punk.
Im too emotional out there. I might hit a guy
with a hard punch and then I get scared if he
doesnt go down. So learning that Zen
detachment was definitely a survival skill.
98 JULY 2017
TALK YOURSELF UP
as I moved in with Cus. Day by day in
every way, Im getting better and better.
Day by day, in every way . . .
Cus used to say, You take a guy who
has all the greatest qualities of
success, beautiful body, beautiful
looks, great sexual endowment,
everything is perfect. But you take
away his confidence and you put him
out in life and he will fail. On the other
hand, you take somebody who has
nothing, absolutely nothing, and you
give them confidence and you throw
him in the world, he will succeed.
Confidence breeds success and
success breeds confidence.
Confidence applied properly will
supersede genius. Im sure all this is
why Ive got some issues going on right
now. He was making me think Im God.
 TACTICS

4 6
CONQUER YOUR MIND
Cus was constantly on me about
strengthening my mind. Your mind is
not your friend, I hope you know that,
right? hed say. You have to fight
with your brain, you have to put it in its
place. For Cus, a persons mind was a
muscle. The more you exercised it, the
stronger it got. He also said that your
mind would constantly play tricks on
you. A guy could be in great shape but
if he doesnt want to fight or hes afraid
of his opponent, hell convince himself
that hes tired and find a convenient
spot on the canvas to lie down.
For Cus the key to controlling your
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
out and jerking off. Man. When
you develop that level of discipline,
then you become a professional in
Cuss eyes.
CONFIDENCE APPLIED
FIGHT LIKE A FELINE PROPERLY WILL
SUPERSEDE GENIUS
With my psychological training in full
swing, Cus began to work on my boxing
skills. And he brought the same
innovation to the physical side of boxing,
a style that his enemies dismissed with
the name peekaboo. Some people
compared the style to that of a turtle. But
Cus got his inspiration from cats. Cus
equated everything with fighting. Hed
watch two roaches fight, and hed say,
Did you see that? Hes jabbing. Cats
are very agile. They move side to side,
they feint. Theyre the best killing
machines on the planet. Cus said I
moved like a cat.
ACT ON INSTINCT
But the most innovative training invention of Cuss was what he called the
Willie Bag. He came up with this device when Jos Torres was training to
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

only 14 years old. I was a champion in talked,Tyson

listened.
my mind at 14 because I lived the life of
a champion fighter! Training hard every
day, thinking like a Roman gladiator.
Cus told me that I had to be in a state of
war, but I always had to be calm and
relaxed to not let people know youre
in a state of war, because you dont act
as if a state of war exists until war is at
hand. At the same time, Cus also used
to warn me about being too calm and
confident. The greater an individual is,
the more insecure he is, he told me.
Security was death. If a man is secure
in his position, then hes in the position
to lose his position.

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

MYSELF AND THE IDEA

go to the smokers and club fights.
These places were disgusting cesspool
rooms populated by all these
thug-looking tough street guys, real
hard people. Id walk into the rooms and
OF ME EXECUTING
THIS MISSION
theyd look at me and Id look at them
and were nothing but a bunch of
scumbags, yet Im thinking in my mind
that Im noble, Im this great gladiator,
ready to do battle. Im a fucking
schmuck. Im 15 years old. This is my
whole life. Im watching cartoons, karate
movies and boxing films and jerking off
incessantly. But Im noble!

ALWAYS BOUNCE BACK

9 Cus was at his best after his fighters
were defeated. This was the time when
we needed his reassurances the most.
Cuss whole rap was about not getting
discouraged. You can cry, you can
complain, you can whine, but dont get
discouraged. You go back in the ring
like you knocked the guy out instead of
him knocking you out.

Man in the mirror:

Tyson employs Cuss
peekaboostyle.

100 JULY 2017

 TACTICS

COMPLETE THE MISSION

11 Then Cus told me that he was dying
from the pneumonia. I started getting
angry. We had so much together. Im a
little street kid with this old guy whos
in exile and wed talk about these
grandiose dreams and making money
and buying mansions and how there
was nobody in the world who could
touch us. They couldnt do anything
but gawk at us. We were the most
magnificent gift boxing had ever
witnessed. And now it was over before
we had reached our ultimate mission. I
couldnt go on with it without Cus. If
you die, Im not going to fight anymore,
I said, sobbing. Cus looked angry. Now
listen, if you quit fighting, then youre
going to find out if people can come
back from the dead, because I will
come back and I will haunt you for the
rest of your life. You have to fight.

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.

PROVE THEM WRONG

One of the reasons people were skeptical about Cuss claims that I would
win the title was that they thought I was too small. So as I was tying up the
garbage, I was talking about how good I was going to do as a pro. Cus just
said, I wish you had a body like Mike Weaver or Ken Norton, because people
would just see you and theyd be intimidated. I wish you were big like those
guys. Youd scare people. Man, did that hurt me. I couldnt tell him though
because he would say, What are you a little baby, youre crying? How can Edited extract from
you handle a big-time fight if you dont have enough emotional toughness? IRON AMBITION: LESSONS
I threw out the garbage and went upstairs and cried in my room. Had Cus IVE LEARNED FROM THE
MAN WHO MADE ME A
lost hope in me? Why was he putting it in my mind that nobody was going to CHAMPION $32.99
fear me? Right then and there, I was determined to project the most savage, Published by
intimidating aura that boxing had ever seen . . . that was the day I turned into Hachette Australia.
Iron Mike. Copyright 2017 by
Tyrannic Literary Company LLC

JULY 2017 101

 Hearts

102 JULY 2017

 HEALTH

Minds Your heart does

much more than
pump blood.
Its an exquisitely
sensitive organ
that may be more
in touch with your
emotions than
you realise >
BY
BILL GIFFORD
P H OTO G R A P H Y BY
DAN FOR BES

JULY 2017 103

High on a Himalayan peak, physician William Harvey noted, Every
affection of the mind that is attended with

just below 6000m, Conrad

either pain or pleasure, hope or fear, is the
cause of an agitation whose influence extends
to the heart.

Anker felt an unusual New research across a range of disciplines

suggests that these ancient myths may in fact
have some validity. Studies show that our

sensation: he was tired.
For a typical 53-year-old, this wouldnt
have been surprising. Anker, an acclaimed
mountaineer, had been climbing for seven
hours since 2am and was on his sixth rope-
supported section on the way to the 6894m
summit of a peak called Lunag-Ri. Thats
enough to whip anyone. But Anker wasnt
just anyone. He was in remarkable shape for
a man of any age. Four years earlier, he was
one of a handful of people to summit Everest
without supplemental oxygen. The man
was indefatigable.
But on this day he stopped climbing and
sat down. He thought it couldve been altitude
sickness. Then it hit him hard. It was much
more than the altitude. I just couldnt go on,
he says. I was stopped in my tracks.
He turned to his climbing partner, David
Lama. David, he said, this is not good.
As an athlete, Anker was acutely aware
of the state of his heart. I can feel it when
Im climbing, but also when Im sleeping
or resting. Just a few months earlier hed
undergone a battery of tests as he trekked
Kilimanjaro, a 5895m summit. Everything
had checked out perfectly, so this sensation
disturbed him. It was like a severe muscle
pain in my heart, he says.
He and Lama turned back to the advance
base camp thousands of metres below. When
they arrived, Anker began to feel better and
decided to tough it out. I said, Yeah, I got
this, Im just going to heal up.
Instead, the 26-year-old Lama made
the snap decision to call for assistance. A
helicopter happened to be in the area and
transported Anker to a Kathmandu hospital,
where doctors discovered the problem:
Anker had experienced an acute thrombotic
occlusion of his anterior descending coronary
artery or, in laymans terms, a heart attack.
The culprit was a piece of fatty plaque
blocking one of the main blood vessels to
his heart. The piece was small the size of
a crumb. Nine hours after he first felt his
chest tighten, doctors inserted a stent in the
offending vessel. If there was ever a time to
call in my chips, that was it, he says. Luckily
it worked out, every step of the way.
Every year 54,000 Australians have heart
attacks, which equates to around one every
10 minutes. Few are world-class athletes like
Anker. His episode could have been caused by
random chance, bad genetic luck or perhaps
a lifetime of extreme demands on his most
important organ. But Anker pinpointed
another possible cause: grief.
Five months earlier, Anker had trekked
up Tibets 8027m Shisha Pangma with a
different team. This time the mission was
somber: they were going to retrieve the body
of his best friend, Alex Lowe, who had died
in an avalanche in 1999. Anker had been with
Lowe on that expedition and witnessed his
friend being swept to his death. The two had
been so close that Anker later married Lowes
widow, Jenni, and raised Lowes three sons as
his own. On this recent trip, Anker carried his
friends body down the mountain himself, a
burden that weighed on his soul. Going back
up there and seeing everything was super
emotional, he told National Geographic. I
was stressed, and I felt my heart.
I felt my heart. What man hasnt at some
point in his life? When we go on a first date,
get down on one knee to propose, approach
the lectern to make a speech, or hear of a
loved ones death, our hearts talk to us. And
we talk back. This is why for centuries, before
we even understood how it does its primary
job of pumping blood, the heart has been
a powerful symbol of many things: love,
emotion, intuition, conviction (I believe
in my heart) and truth (the heart of the
matter). Our hearts occupy the centre of our
emotional lives. As the 17th-Century British
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
of the week; cold Mondays are even more
dangerous. People whove experienced a
sudden trauma can suffer a physical change in
the heart. When Anker said his friends death
touched his heart, it probably did.
Your heart is an amazing organ. Its busy
enough with its main job pumping blood
but it can also act as a bellwether of the
state of your health, your level of fatigue, the
role of stress in your life (and, importantly
for men, anger), and yes, the state of your
relationships. It keeps you alive, but it can
also kill you unless you learn to understand
it and listen to it.
We know that the heart is not just a
simple pump, says Dr Mimi Guarneri, an
integrative cardiologist. Theres a physical
heart and theres an emotional heart, which
responds to the world around you.
Most men are familiar with classic risk
factors like blood pressure and cholesterol,
but they tend to miss the mental, emotional
and even spiritual issues that relate to the
heart, Dr Guarneri says. Thats a tragedy,
because understanding the human bodys
most miraculous organ can improve and
even save your life. Here are all the jobs your
heart performs and how to keep it pumping
to perfection.
It Pumps
The heart is the only organ of the body that
is in continuous motion, says cardiologist
Dr Euan Ashley. About 70 times a minute,
100,000 times a day, the four chambers of
the heart expand and contract in perfect
sync to send the equivalent of 7570 litres of
oxygen-rich blood throughout your body
every day. Your heart delivers blood to even
the most remote parts, from your brain to
your quadriceps to (when needed) the erectile
tissue of your penis and most important,

The Ticker Timeline

In Utero
You had a heart before you had
a thought. It began as a tube
with four segments that folded
around itself to form a four-
chambered organ. Around day
21, an electrical impulse from
a heart muscle cell sparked
your first heartbeat.
Infancy
Your heart muscle developed
rapidly until your birth, and you
were born with all the heart
cells youll ever have. Then,
at about 7 months, your heart
began pumping significantly
more blood to your brain and
keeps at it to this day.
Childhood
The heart grows at the same
rate as other body parts, so it
reached full size at the end of
puberty. Many of your hearts
functions peaked around this
time. Research suggests,
however, that obese kids have
larger, less healthy hearts.

104 JULY 2017

 HEALTH

THE HEART HAS BEEN

A SYMBOL OF LOVE, What Conditions
EMOTION, INTUITION, Put a Bulls-Eye on
Your Heart?

CONVICTION AND TRUTH HIGH BLOOD SUGAR

Once a person has diabetes,
we consider that early-stage
heart disease, says
cardiologist Dr Clyde Yancy.
Chronically high blood sugar
spurs inflammation that can
weaken blood vessels and
allow cholesterol to more
easily infiltrate arterial walls.
Get your blood sugar checked
at your annual check-up.

to the heart muscle itself, which uses some
of the blood it pumps. Despite this wear and
tear, it lasts: the walls of the heart flex and
stretch and its valves keep blood flowing in
the right direction without breaking down
or stopping, even while you sleep. What
machine could do that for 80 years?
KEEP THE BEAT Men who exercise regularly
pump more blood with each heartbeat than
those who are less active, according to UK
research. Interval training ramping up the
intensity for several minutes multiple times
during your workout is excellent. It helps
train the heart and your muscles to work
harder by enabling enhanced oxygen delivery
and increasing muscle efficiency, says nuclear
cardiologist Dr David Wolinsky. Weight
training, core exercise and flexibility training
are also important, says Dr Wolinsky.
It Self-Adjusts
Your heart rate is constantly changing, even
beat to beat. Thats because the heart is
governed by two competing halves of your
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
autonomic nervous system, says cardiologist succeeding three to five years,
Dr Reginald Ho. Your sympathetic nervous according to the journal
system responds to threats with the fight-or- Circulation. Exercise, eat
flight response, which speeds up the beat. healthy and consider
Your calmer parasympathetic nervous system medication to manage
slows things down so you can rest and digest. atherosclerosis.
The two are engaged in a constant tug-of-war,
says Ho, depending on external stimuli ASTHMA
and, crucially, your interpretation of those Asthmatics requiring
stimuli. A higher sympathetic tone means a controller medication are 60
more frantic heartbeat, higher blood pressure per cent more likely to have a
and a greater risk of cardiac events. But heart attack or stroke over
when the parasympathetic nervous system is nine years than those who
dominant, as it is in athletes, the rate settles breathe easily, possibly
down and becomes more variable. This heart- because asthma and
rate variability is actually a marker of good cardiovascular disease share
health, says Ho. Less heart-rate variability, similar inflammatory
by contrast, could indicate the presence of a pathways. Asthma attacks
chronic disease or, in an athlete, overtraining. also challenge your heart.
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
your heart rate variability. First, youll
establish a baseline. Then you can check daily
fluctuations so you know when to work out
harder and when to back off, says exercise >

Sources: David Majdalany,

Early Adulthood
You should get your first lipid
profile by 20 to establish baseline
cholesterol numbers. Your heart
muscle stiffens with time; a
healthy 20-year-old will have a
max heart rate of 200 beats per
minute; that declines five to 10
beats per minute per decade.
Later Adulthood
If you have risk factors, such as
uncontrolled high blood pressure,
your heart muscles thicken faster.
Then, around age 50, your heart
becomes less relaxed. How to
prevent it? You guessed it: regular
exercise to improve and maintain
heart flexibility.
Elderly
By your 70s, cholesterol
buildup, inflammation, valve
abnormalities, and irregular
rhythms may compromise your
hearts pumping efficiency. After
about three billion beats, its
oxygen supply can deplete, and
your heart will finally stop.
M.D., staff cardiologist
and director of the Adult
Congenital Heart Disease
Center at Cleveland Clinic;
Michael Faulx, M.D., a
cardiologist at Cleveland
Clinic; the American Heart
Association; David Wolinsky,
M.D., section head of nuclear
cardiology at Cleveland
Clinic Florida; Matthew
Brennan, M.D., an interven-
tional cardiologist at Duke
University Medical Center.

JULY 2017 105


scientist Dr Alexander Koch, a professor of
exercise science at Lenoir-Rhyne University.
Its Wired
When he was in medical school, Ashley was
captivated by a unique property of the heart:
If you remove it from the body and keep
it supplied with energy and oxygen, it will
continue beating on its own, he says. Thats
because the organ has its own electrical
system, with special cells that generate
and dispense regular, rhythmic electrical
pulses, stimulating the upper (atrial) and
lower (ventricular) chambers of the heart to
contract and relax. If some of those cells conk
out, others can take over. But that electrical
system is also vulnerable: problems with the
complex nerves and trigger cells that control
heartbeat can go awry, leading to rhythm
disturbances such as atrial fibrillation, a
condition that affects around two in every 100
people in Australia and more than one in ten
people aged over 75. Even worse is ventricular
fibrillation, when the signal becomes chaotic
106 JULY 2017
Whats the Latest
on Cholesterol?
Disheartening news: high-
density lipoprotein (HDL, or
good cholesterol) may not be
the heart hero we thought it
was. In a new study, people
who had either low or very
high HDL had an increased
risk of dying within five years.
We dont yet know if HDL
protects your heart, says
cardiologist Dr Steven Nissen.
Instead of focusing on HDL
numbers, says Nissen, watch
your diet, stay active, avoid
trans fats, maintain a healthy
weight and never smoke.
K.A.F .
THE BROKEN HEART
MAY ACTUALLY BE A
THING . . . MEN ARE AT
RISK FROM ANGER
and the functional heart contractions simply
stop. When that happens, more than 90
per cent of the time the result is death, says
neurocardiologist Dr Jeffrey Ardell.
KEEP THE BEAT To reduce your odds of AFib,
lay off the sauce. The Journal of the American
College of Cardiology reports that men who
drink alcohol daily have a higher risk of atrial
fibrillation 40 per cent higher if they have
five drinks a day.
It Has a Brain
The heart has its own neurons that are
clustered into nerve structures called ganglia,
almost like a rudimentary brain.
When you transplant a heart, the little
brain goes along with it, says Ardell. This
brain cant form thoughts and memories,
but its job is critical: it ensures that your
hearts electrical and mechanical functions
work in tandem to pump blood.
These ganglia respond to signals from
many sources your heart chambers, your

circulatory system, your muscles and your
brain. Different types of neurons sense the
mechanical and fluid demands on the heart
and adjust its motion accordingly, millisecond
by millisecond.
Such control allows your body to deal with
the everyday demands you place on it, from
sleeping to standing to exercising to having
sex (every day, right?).
But its a two-way street: the heart can talk
to the brain too. In some cases we feel things
in our heart first and then the brain reacts,
says Guarneri.
KEEP THE BEAT To take advantage of
this symbiotic relationship, tame your
mind via your heart: do daily calm-down
breathing sessions of five to 10 minutes, says
Guarneri. Inhale deeply on a count of four,
then exhale for a count of seven. Youll
put your nervous system into a state of
relaxation, she says. That calms your mind
and soothes your heart.
It Listens
Your hearts brain responds to the world
around you and appears to be sensitive to
music. Dr Peter Sleight, a retired Oxford
University researcher, has studied the effect
of music on cardiac rhythms; he and his
colleagues discovered that blood pressure
and heart rate fluctuate to match the volume
and pace of music. The magic number is 10:
musical phrases lasting about 10 seconds
sync with the Meyer wave, which is the
natural ebb and flow of heart rate and blood
pressure. Sleight found that some of Verdis
compositions hit this 10-beat rhythm, as
does Ave Maria.
KEEP THE BEAT After a stressful day,
listening to classical or mellow music can help
lower your blood pressure. A study review
published last year suggests that if you are
hypertensive, listening to music could drop
your systolic BP by seven points.
It Connects
Does love really reside in the heart? Your
heart flutters when you see your beloved,
thanks to adrenaline. But some evidence
suggests that the heart is also in on the
action. In 2012, psychologist Dr Emilio Ferrer,
performed a novel experiment: he took 32
heterosexual couples and sat each couple
alone in a room, hooked up to an EKG and a
machine to measure respiration. He and his
team had them perform three tasks for five
minutes each: doing nothing (as a baseline),
gazing at each other, and trying to imitate
each other without touching or speaking.
During each task, he discovered that the
partners heart rates became synchronised,
beat to beat.
What happened next was even more
interesting: he had each partner keep an
emotional journal for 90 days. In most
HEALTH
cases, it was the women who shifted their
emotions and heart rates to match those of
their partners. Women who were changing
their daily emotions as a function of their
Whats The
Best Diet For
male partners emotions were also changing
their physiological signals, he says.
KEEP THE BEAT Pay more attention to your Your Heart?
mates emotional and physical state, so
shes not always adapting to you. Spend five
DASH (Dietary Approaches
minutes sitting quietly in close proximity to
to Stop Hypertension),
each other, not talking or touching. Mediterranean, and plant-
based whole-food diets
have many heart-protecting
It Breaks benefits, says cardiologist
The broken heart may actually be a Eugenia Gianos. They all
thing, research suggests. Take Takotsubo emphasise unprocessed
cardiomyopathy, where the left ventricle foods like vegetables,
becomes temporarily deformed and fruits, legumes, whole
grains and fish. Avoid a
weakened because of emotional stress. Its
social-business eating
been observed mostly in older women whove pattern that is, lots of
suffered emotional trauma, such as the snacks and non-homemade
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
anger are at less cardiac risk than those who signs of atherosclerosis
blow up easily, says Dr Karen Matthews, a than those on the Med diet.
professor of psychiatry. An angry outburst Try these quick meals.
increases your risk of heart attack in the
following hour by 2 times, according to
research from Canada.
KEEP THE BEAT If you feel like youre about
to blow, meditate instead. In a University of
Kansas study, people who meditated for 20
minutes reduced their anger and their BP.
BREAKFAST
Grab a cup of plain Greek
It Recovers yoghurt and piece of fresh fruit.
The heart is a uniquely durable organ because
it has to be. It also seems to be able to heal
and protect itself. Because heart cells dont
divide and reproduce after infancy, they
are less susceptible to tumours. And when
bloodflow to the heart becomes restricted SNACK
as Ankers did the heart can still beat. My Mix a handful of nuts with
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
heart understood the duress it was under,
and other parts [of the muscle] were able to
take over.
Research suggests people who exercise
regularly heal faster after a heart attack LUNCH
because working out reduces heart attack Fill a wholemeal pita with two
induced scarring and inflammation. That chopped hard-boiled eggs,
chickpeas, sun-dried tomatoes,
was the case for Anker: two months after the
and a sliced avocado.
incident, his ejection fraction a measure of
pumping efficiency had recovered to 54 per
cent, within the normal range. And his heart
muscle had no permanent damage.
KEEP THE BEAT Anker has been tracking
his heart rate, trying to avoid situations
that cause stress. You should too. I saw DINNER
You cant beat a plate of salmon,
something in the news the other day that
quinoa and green vegies.
spiked it up to 128, he says. So last Tuesday
- K.A.F.
I took a day off from media and just cleaned
up around the house and it was great.
JULY 2017 107
 Brought to you by

>

Australias sporting and cultural capital

is best approached with a hit list.
Heres our guide to the citys best
places to eat, train, shop and relax >
BY BE N J HOT Y

JULY 2017 109

 2

7
8 4

9
6

1 / The Rooftop bar

QT Hotel, CBD

For a city with a challenging

climate, Melbourne does rooftop
bars surprisingly well. Local artist
and Archibald Prize winner Vincent
Fantauzzo has frequented most and
nominates the rooftop at the QT
Hotel as the premier outdoor space
for a session in the clouds. While
youre there, try the bars signature
rooftop G&T: Westwinds Sabre Gin,
elderflower quinine syrup, fresh
lime, sugar, cucumber sparkling
water, rosemary and cucumber.

110 JULY 2017


2 / The Gym
Australian Strength Performance,
Brunswick East
Converted warehouses in
industrial estates lend a suitably
utilitarian air to the serious
business of working out. Few do
it better than Australian Strength
Performance, a minimalist,
no-nonsense space that features
all the tools you need for serious
shape-shifting squat racks,
chin-up bars, tractor tyres and
battle ropes. Formerly a workshop,
its the perfect place to tinker with
your rig.
3 / The Burger Joint
MAP ILLUSTRATION: PETER DONNELLY/ILLUSTRATIONROOM.COM.AU
Huxtaburger, Hawthorn
The history of the Melbourne
burger scene can be neatly divided
into two epochs: pre- and post-
Huxtaburger. Since 2011, its milk bar
vibe and subtle Cosby Show theme
have whet the appetite for simple
grass-fed beef burgers that detonate
on your tastebuds like culinary
crack. The secret? A good burger is
the sum of its parts, says founder
Daniel Wilson. Like an orchestra,
every ingredient contributes to the
performance. Use his blueprint to
make a killer burger at home.
4 The Comedy Club
Spleen, CBD
If youre keen to catch a top-
shelf comic outside of the citys
renowned comedy festival,
check out cheap n cheerful
dive bar Spleen on a Monday
night. Spleen is where I go
to try out new material, says
veteran comic Tom Gleeson.
Its also a great place to find
your new favourite comedian.
Probably worth mentioning:
its free.
STRIP FAT FAST
Use this lard-blasting workout from gym
founder and master strength coach Ben
Siong to incinerate fat deposits
A1 High-bar back squats
10-12 reps x 5 sets
A2 Neutral-grip chin-ups
10-12 reps x 5 sets
B1 Romanian deadlifts 5 The Coffee Hit
10-12 reps x 5 sets Market Lane, Prahran Market
B2 30incline dumbbell press
The citys benchmark for
10-12 reps x 5 sets premium beans, Market Lanes
C Sprints point of difference remains its
30 secs, walk recovery x 10 mins seasonal showcase of exotic
Perform as supersets. Do 3 times a varieties currently Guatemala.
week. A HIIT protocol to finish ensures We offer 3 or 4 varieties in
season rather than having a
your body maintains an increased
year-round homogenous blend
kilojoule burn post-workout, says Siong.
created from over 50 origins,
says founder Jason Scheltus.
We embrace the changes that
come with coffees seasonality.
BUNS BLAZING BEEF UP 6 The Cinema
For killer mouthfeel, Use grass-fed beef, The Astor Theatre, St Kilda
spread clarified butter adding only salt and Rainy day? Catch a flick at this
on the inside of a bun pepper. You want to art-deco gem, recommends
Jake Wilson, film reviewer
then toast on a grill. taste beef not mustard
for The Age. Its the last old-
It makes it crispy and or breadcrumbs, says school picture palace with
also steams it from the Wilson. Before double bills of cult and classic
inside so that it cooking spread your movies projected from rare
compresses nicely mince to 1.5 times the 35mm or 70mm film prints or
around the fillings, diameter of the bun to digitally in 4K, says Wilson.
says Wilson. allow for shrinkage. Everything looks spectacular. >
JULY 2017 111
 7 / The Craft Beer Hall
Stomping Ground, Collingwood

The craft beer explosion of the

past decade reaches its apotheosis
at Stomping Ground, a converted
warehouse-cum-brewery and beer
hall from the guys who founded the
Local Taphouse. With over 30 beers
brewed on the premises theres a drop
with your name on it. Wherever you
are on your beer journey, youll find
something here to satisfy you and 8 The Sneaker Shop
something that youll want to explore, Up There, CBD
says founder Steve Jeffares. Bonus: The high-end cult-sneaker market is
the place is Melbourne proof with a best viewed as a game, with plenty
of dead ends and closed doors in the
retractable roof.
search for product that can vanish
in a puff of smoke. Exclusivity
MATCH YOUR MEAL has been the driving factor for us,
Venue manager and certified cicerone admits Brendan Mitchell, founder
Matt Marinich reveals the best food pairings of Up There, a stripped-back loft
for your favourite brews space at the business end of the
CBD. You need to give people a
reason to find you. In this case
the trainer treasure hunt ends with
offshore New Balance and upper
tier Adidas running shoes you
Pale Ale Lager Pilsner IPA Wheat Stout wont find anywhere else. Mitchells
Burgers Prawns Barramundi Pulled Poultry Steak tip for getting your hands on some
Pizza White fish pork sliders Fish Ribs cool kicks? Go in the day after the
Chicken wings Crab Chilli dishes Beef brisket launch of a limited edition sneaker
Aged cheddar and ask the staff what their
favourite sneaker left is.
 9 / The Swimming Spot
Middle Park, Port Phillip Bay

Not up for a swim in the murky waters

of the Yarra? Dont worry, neither is
former Olympic gold-medallist Michael
Klim, who prefers a dip in the bay. I
like swimming off Kerferd Road pier
towards St Kilda along the pylons that
are 200 metres apart, says Klim, whose
titular skincare range now features a
post-dip product called Klim Swim Wash
(you might need it after this!) If youre
brave enough to take a dip, Klimmy
recommends focusing on the 3Rs to
refine your stroke:

1 / Rhythm Try to keep your movement

fluid through the water.
2 / Relaxation Your recovery (when your arm
swings out of the water) should be loose, not stiff
or rigid. Your wrist should lead the way.
3 / Range Find the right stroke length,
keeping it long and smooth.

10 / The Run
Kokoda Memorial Walk 1000 Steps,
Tremont

Located at the foot of the Dandenong

Ranges, you wont find a more
stunning setting for a morning
trot. A bracing 3km climb
through a verdant glade of ferns,
manna gums and blackwood trees, 10
itll get your blood pumping and
MAP ILLUSTRATION: PETER DONNELLY/ILLUSTRATIONROOM.COM.AU

calves thrumming.

STAIRWAY TO HEAVEN
Use six-time Eureka Climb champion
Mark Bournes tips to storm the steps

1 / Hit the hills. Build up your aerobic

capacity through running and cycling on hills,
which increases strength in your glutes and
quads, advises Bourne.

2 / Step to it. Run flights of stairs in intervals.

In race prep, Bourne does 10 flights 4 times
with walk-down recovery.

3 / Eyes on the prize. Take steps two at a

time its most efficient, says Bourne. And
keep your chin up. It helps keep you strong
throughout your core and hips, Bourne says.
 Grab a fantastic deal in our special end of nancial year
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7KLVRIIHUFDQQRWEHXVHGLQFRQMXQFWLRQZLWKDQ\RWKHURIIHUDQGHQGV3DFLF0DJD]LQHV3W\/WGLVFROOHFWLQJ\RXUSHUVRQDOLQIRUPDWLRQIRUWKHSXUSRVHRISURFHVVLQJ\RXURUGHU$VDVXEVLGLDU\RI6HYHQ
:HVW0HGLD/LPLWHG3DFLFZLOOKDQGOH\RXUSHUVRQDOLQIRUPDWLRQLQDFFRUGDQFHZLWK6HYHQV3ULYDF\3ROLF\ZKLFKLVDYDLODEOHRQVXEVFULEHWRGD\FRPDXSULYDF\SROLF\
 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

JULY 2017 117

ELITE

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
If the goal is to see your abs, you can do
that without directly training them, says
personal trainer Alwyn Cosgrove, owner of
Results Fitness. He specialises in fat loss,
but not from hours of cardio.
Cosgrove builds around relatively brief
but tough strength workouts. It initially
seems counterintuitive: if you look at total
kilojoules burned, endurance exercise is
ahead of strength training and intervals.
Your heart rate stays elevated longer as you
inhale more oxygen and exhale more
carbon dioxide, signs that youre burning
energy swiftly.
Strength sets and intervals make you
breathe much harder for shorter periods,
with recovery time in between.
Nonetheless, Cosgrove says he sees better
results with clients who focus on these
types of sets.
Studies show three major ways that
high-intensity strength and interval
training do more than youd expect to get
you lean. Read on, then find out how
Cosgrove takes advantage of them all in
Abs Made Easy on the next page.
1. ENGAGE MORE MUSCLES
Exercises that use a lot of different muscles,
like squats and deadlifts, burn more
kilojoules than ones that isolate smaller
muscles, like crunches. Cosgrove enhances
that effect by using unbalanced loads,
which force muscles in the shoulders, core
and hips to act as stabilisers.
He increases the amount of unbalanced
work by using unilateral moves, like
lunges. So while youre doing eight reps per
arm or leg, your stabilising muscles are
doing 16 per set.
Youre draining energy that youll need
to restore after the workout. And youre
shifting work to your abdominals,
targeting them accidentally on purpose,
Cosgrove says.
2. WORK THOSE
MUSCLES HARDER
Muscle fibres come in different sizes, and
your body activates the ones it needs. Your
goal is to activate the biggest fibres, which
use more energy and burn more kilojoules.
You can do that two ways: first, increase
the load, because you utilise bigger fibres
when you lift heavier weights. Second, you
can move the weights faster, because thats
more demanding (and more fun) than
moving them slowly.
Dont take either mechanism to the
extreme, but work hard. As Cosgrove says,
It wont work if you dont work.
3. MAKE YOURSELF
UNCOMFORTABLE
Novelty seeking may not go over well
with the wife, but it works in the gym.
Unfamiliar exercises burn more energy
because youre not efficient at them, so
your body uses extra energy to learn the
required coordination.
Theyre also intimidating, activating
adrenaline. That increases your heart rate,
releasing fat from fat cells. And they create
more muscle damage, triggering the
energy-expensive process of rebuilding.
The effect of all these processes
restocking energy, rebuilding muscles,
restoring oxygen adds up to lots of
kilojoules burnt.
The whole is greater than the sum of
the parts, Cosgrove says.
And it works: the more fat you lose, the
more your abs will come into focus.

118 JULY 2017

 07/17

2A
2B

1A

ABS MADE EASY BRING YOUR SIX-PACK OUT OF HIDING BY BURNING

THE FAT THAT COVERS IT / BY ALWYN COSGROVE

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.

IF YOU WORK OUT. . . WORKOUT A

3 days a week: do each workout
once, plus 1 interval workout. 4
days: do each workout, 1 interval
workout, and 1 cardio session. 1A 1B 2A 2B 3
5 days: do 3 strength workouts
(alternating A & B), 1 interval
KETTLEBELL HALF-KNEELING SINGLE-LEG TALL KNEELING OFFSET FARMERS
workout and 1 cardio session. OFFSET LUNGE CABLE ROW ROMANIAN DEADLIFT SHOULDER PRESS WALK
Stand holding a Grab a low cable Stand with a Grab dumbbells or Hold a dumbbell or
INTERVALS
dumbbell or pulley or resistance dumbbell in your kettlebells and hold kettlebell at your left
Warm up for 5 minutes. Work up to
85 per cent of your max heart rate kettlebell at your band with your left right hand and feet them at your shoulder and a
(220 minus your age). Slow down right shoulder, your hand and kneel on hip-width apart. shoulders, kneeling heavier one at your
until your heart rate falls to 70 per
cent of your max. Start the next feet hip-width your left knee. Pull Extend your right with your torso and right side. Walk for
interval. Keep going for 20- 30 apart. Step forward your hand to your leg straight back as thighs in a straight 40-60 seconds (or
minutes. Cool down for 3 minutes. with your right leg waist, pause and you lower your torso line. Press up with the length of your
CARDIO or back with your return to the toward the floor. your left hand, then gym). Set the
Aim for 45-60 minutes of steady- left leg. Return to starting position. Pull back to the lower it as you weights down, then
speed activity, indoors or out. A
the start. Do 6-8 Do 6-8 reps, then starting position. press up with your switch sides and
brisk walk is ne. Your only rule:
dont do anything that hurts your reps, switch sides switch sides and Do 6-8 reps, switch right. Do 6-8 reps. repeat. Thats 1 set.
recovery from strength workouts. and repeat. For repeat. 3-4 sets. sides and repeat. And 3-4 sets. Do 2-3.>
You should feel better the next
day, not worse. impact, do 3-4 sets. 3-4 sets.

JULY 2017 119

ELITE
1 2A
LOW-TO-HIGH CABLE CHOP
Grab a low cable with both
hands, step back and stand
with feet apart, knees bent.
Pull the grip up and over
your right shoulder while
rotating your shoulders,
hips and feet to the right.
Return to the start, then lift
and rotate to the left. 2-3
sets (10 reps per side).
120 JULY 2017
2A
3B
OFFSET STEP-UP
Hold a dumbbell at your left
shoulder and stand with
your left foot on a 30cm
box. Push down with your
left heel and step up until
both feet are level. Return
to the start. Do a total of 3-4
sets (6-8 reps per leg).
WORKOUT B
2B
KNEELING CABLE PUSH-PULL
Kneel between two cable
machines with cables set at
chest height. Grab the
cable behind you and hold
it at your left shoulder. Grab
the cable in front of you with
your right hand. Straighten
your left arm as you pull
your right arm to your side.
3-4 sets (6-8 reps per side).
2B
3A
REBOUND LUNGE
Stand holding a kettlebell in
the goblet position. Jump
into a lunge with your right
foot forward and left foot
back as you rotate your
torso slightly left. Jump
back. Repeat with your left
foot forward, rotating to the
right. Thats 1 rep. 3-4 sets
(6-8 reps each).
3A
3B
ANGLED SQUAT AND PRESS
Set a barbell in a landmine
or in a corner. Hold the end
of the bar with your right
hand at shoulder height.
Squat, then rise and push
the bar up until your arm is
straight. 3-4 sets (6-8 reps
per arm).

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
1 Lie on your back with your knees
bent and feet flat on the floor. Your
arms should be at your sides. If you
can sit up without jerking, lifting a leg
or otherwise generating momentum,
you pass the first test.
2 Same thing, but with your legs
straight and your hands on the tops
of your thighs. If you can sit up without
lifting either leg off the floor, youre
pretty strong. Tumminello has seen
bodybuilders and other fit-looking
guys fail this test.
ILLUSTRATIONS BY +ISM
WHAT NOW?
If you passed all three levels, youre good. Didnt pass Level 2?
You probably should do some direct core work, especially for sports.
Try practising the Level 1 movement once a week for 10-12 reps.
3 Same as Level 2, but with your arms
crossed over your chest and fingers
resting on the front of your shoulders.
A smooth sit-up from this position is
really tough and marks you as
someone with really strong abs, even
if you cant see them . . . yet.
07/17
BULLETIN
STRENGTH
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.
Galvanise Your Glutes
New Norwegian research shows
that the barbell hip thrust
activates your glutes more than
the hex-bar deadlift does. The
researchers had guys do hip
thrusts with their back against a
bench. The barbell deadlift hit
their hamstrings the hardest.
Extend Your Run
You know running is good for your
heart. Now a new US study reveals
that it can help extend your life:
one hour of running equals up to
seven hours of longer life. The
benefits are greatest if you also do
75 minutes of vigorous exercise
weekly.
JULY 2017 121
ELITE

ADD 20KG TO YOUR

BENCH IN 4 WEEKS
GYM BRO OR NO, THE BENCH PRESS IS A TRUE HALLMARK OF STRENGTH.
BUT TO ADD PLATES YOULL NEED TO DO MORE THAN JUST, WELL, BENCH.
USE THESE ACCESSORY EXERCISES TO ADD 5KG TO YOUR BARBELL
EVERY WEEK FOR A MONTH. YOURE GONNA NEED A BIGGER T-SHIRT

01A

02A

01B

01
BENCH PRESS
PUSH YOUR UPPER LIMIT (5 SETS OF 3 REPS)
Your shoulders, tris and back all play
Kick off with the powerlifting
a crucial part in mastering the bench. staple itself. Plant your feet firmly
02
FLOOR DUMBBELL PRESS
(3 SETS OF 8 REPS)
Moving your press to the floor
is a good way to train yourself
PHOTOGRAPHY BY PHIL HAYNES

And these workouts created by pro
powerlifter Gert Koovit home in on
those muscles. Perform the first of
your two sessions on Mondays and
the second (overleaf) on Thursdays
or Fridays, so your muscles can
recover. Test out your three-rep max
at the start of each workout and add
5kg per week. We bet you can lift it.
under your hips this helps to lift
your chest and lock your
shoulders into position. Retract
your shoulder blades as you
lower the barbell (A). Dont
bounce it off your chest; squeeze
it hard and make sure not to bend
your wrists. Hold for one count
above your chest before
exploding the bar up (B).
to tighten your body while
pushing the bar away from you.
Lie flat with your knees bent
and hold a pair of dumbbells
to the sides of your chest with
your elbows resting on the floor
(A). Squeeze your shoulder
blades together, then press the
weights to the top (B). Lower
the dumbbells under control.

122 JULY 2017

 07/17

THE
SPECS
MUSCLES
TARGETED

WORKOUT

45
MIN

RESULTS IN

04
WEEKS

LEVEL
HARD

03A

03B

04A

04B

02B

03
CABLE PUSH-DOWN
3 SETS OF 12 REPS
Build a strong set of triceps and
give your tendons a break after
heavy benching with a bit of
cable work. The high reps will
keep your joints supple and get
your blood pumping. Hold a flat
bar at a 90 angle close to your
sides (A) and push it down to fully
extend your arms, keeping your
elbows in tight (B). Squeeze your
triceps, then slowly raise again.
04
REVERSE BAND PRESS
5 SETS OF 3 REPS
Attaching resistance
bands places your muscles
under greater tension, prepping
them to lift heavier weights later
on. The lower position of the move
will feel considerably lighter (A),
so keep your movements
explosive as you press the bar up
as quickly as you can (B). Its a
good way to build confidence for
more taxing weights. >

JULY 2017 123

ELITE
06B
05A
05B
05
CLOSE-GRIP BENCH
(5 SETS OF 5 REPS)
Perform the close-grip press with
70 per cent of your bench weight.
When looking to build pressing
power, strengthening your triceps
will make you more solid at the
top of the lift. Adopt a shoulder-
width grip go any narrower and
youll hurt your wrists. Lower to
about nipple level (A). Hold for a
second, then press back up,
keeping your elbows close to
your body (B).
124 JULY 2017
06A
06
BARBELL MILITARY PRESS
(3 SETS OF 6 REPS)
Sure, this move will increase your
shoulder strength, but youll also
improve all-important shoulder
mobility and increase your range
of motion on the bench. Lift the
barbell up to your collarbone and
hold it with palms facing forward
(A). Press the bar above your head
until your arms are fully extended
(B), then slowly lower the barbell
under control.

07A
08A
07B
07
BARBELL BENT-OVER ROW
(3 SETS OF 8 REPS)
The stronger your back, the
heavier the load your shoulders
will be able to handle. Grab a
barbell with an overhand grip,
hands just wider than shoulder
width. With your legs slightly bent
and back straight, lean your
upper body forward until its
almost parallel to the floor (A).
From here row the bar to your
lower chest (B). Pause, then
return under control.
07/17
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
08B
08
RHOMBOID SHRUG
(3 SETS OF 10 REPS)
Developing power in your traps
will help to keep your shoulder
blades back and chest out when
benching, thereby allowing you to
lift heavier. Lie chest down on an
incline bench holding two
dumbbells (A). Without bending
your elbows, squeeze your
shoulder blades together (B). Hold
for a second, then lower. Youll
return to the bench a better man.
JULY 2017 125
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 07/17 ELITE

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EXPERIENCE As a PT at Equinox, Brooks
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for 15 years. Your legs are up next. All set?
RESULTS AND MAKE YOUR NEXT SESSION LESS TORTUROUS THAN THE LAST

JULY 2017 127

 ESSENTIALS
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07/17 ELITE

MORE BANGER
FOR YOUR BUCK
ESCHEW LIMP LUNCHTIME SALADS FOR A WEEKS WORTH OF COMFORT
FOOD WITH MORE PROTEIN THAN A SHAKE AND A LOT MORE SAUSAGE

PREP TIME KILOJOULES CARBS

45 MINS 1640 25G
PROTEIN FAT
20G 23G
SAUSAGE
CASSEROLE
Makes 8 portions
A red capsicum, diced
A green capsicum, diced
An onion, diced
Extra-virgin olive oil
Sweet potatoes, 2, in chunks
Quality beef sausages, 500g
Eggs, 8, medium
Almond milk, cup
Himalayan salt, 1tsp
Fresh black pepper, tsp
Thyme, 1tsp
Spring onions, handful, chopped
Spinach, handful, chopped

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
veg, then bake for 20-25

LATE minutes. Sprinkle with spring

onion and spinach and divide
into Tupperware. Or dig in.

JULY 2017 129

ONE
WORD
ANSWER Stare down
stress duck
pout optional.

QUESTION
Which maddening
millennial habit
beats workplace
stress?

While most discerning men profess

to hate them, the more honest among
us would admit to indulging in the
occasional selfie shameless or
otherwise. Of course, you dont need to
be Marshall McLuhan to realise that this
particular phenomenon is symptomatic
of a narcissistic, degenerate culture. But
thats no reason to get too pompous about
it especially when researchers have
found that staring at ourselves is not
without its benefits.
Scientists at the University of California,
Irvine, found that participants who took a
daily smiling self-portrait for four weeks
experienced significant mood improvements,
as well as increased confidence. In better news
for the Instagram-phobic, its not imperative
that you share them all, either.
However, if youre loath to make use
of your iPhones reverse function, theres
another way to score a similar mood boost.

WORDS: SCARLETT WRENCH; PHOTOGRAPHY: AGATA PEC AT HEARST STUDIOS

A third of study subjects were also asked to
take a photo of something they believed would
bring happiness to another person, then send
the snap to them. This group reported feeling
calmer and less affected by stress and anxiety
throughout the working day.
ANSWER
So next time you find yourself fretting over
a presentation or struggling to keep your cool
Selfies
when confronted with an admin onslaught,
try WhatsApping a droll photo to a friend or
partner. Whether or not you choose to position
your face in the foreground is entirely up to
you and somewhat depends on whether you
can roll your eyes and smile at the same time.
Hashtag? #sorrynotsorry

130 JULY 2017

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 One of the hardest-working
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of football around nd the world.
Entrepreneur, philanthropist
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