CONTENTS

FEB
2018
ON THE COVER

26
IN 06 ED’S NOTE
10 ASK MEN’S HE ALTH
EVERY 13 BULLE TINS

ISSUE
60 AM ST YLE
96 E X TRAS!

46
The Health Snob’s YOUR BEST
VALENTINE’S DAY
Guide To Kale
To say that this veg is good

SEX EVER
for you is akin to declaring
the Pope’s religious
conviction. But making this
bitter green giant more
HERE’S HOW TO HAVE YOUR MOST
toothsome has proven no SEX-FILLED FEBRUARY, AND LEAVE
mean feat. Until now. HER PURRING FOR MORE THE REST
OF THE YEAR.

86
Get Off Your Asphalt!
Four good reasons to take
72
78
your run off-road.
Your No-Gym, Stay-Home Workout
No jostling for machines, no gym fees – here’s what to do
to build a buff bod in your living room.

ON THE COVER
PHOTOGRAPHY: VERNON WONG
ART DIRECTION: JASON TAN
STYLING: SHEH
HAIR & GROOMING: DAX LYE
JEANS: EVISU
MODEL: DEVON K/MANNEQUIN

Great Guns in Three Moves

Classic exercises with smart variations:
Boom! Massive size and power.

2 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
 80
Bench Press 101
Your guide to the ultimate man move.

Jason Momoa – Man Of Many Talents

22
He’s put in the work to make it big in Hollywood, but Aquaman’s
passion for being a husband, dad, surfer and all-around rascal
makes him the man he is today.

Deadlift Or Squat
Big Numbers
without a good workout strategy,

76
You’ve got big plans for 2018, but 34
you’re headed for failure. If you’re
chasing a max deadlift, approach
it safely with this schedule.
The Pain Behind The Glory
Men’s Health takes a closer look
at athlete suicide and depression
with two local stars who’ve
endured a rocky road,
to find out how to deal
with the tough stuff
beyond the podium.

60 25 87 Sneak Peek
Been telling your mates you’re a sneaker head?
We give you the 101 so you won’t blow your cover.
5 Easy Ways to Boost Your Focus
When You’re Distracted
Embrace the task at hand with these simple tips.
Man’s Best Running Buddies
Adopt the kind
of dog who can keep pace.

FEBRUARY 2018 3
 GET IN TOUCH
WITH US AT:
menshealth.com.sg/connect

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4 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
 Global Editions/
EDITORS-IN-CHIEF

Australia
IAN COCKERILL
Brazil
SERGIO XAVIER

5 SKILLS YOU’LL HAVE MASTERED

Bulgaria
VLADIMIR
KONSTANTINOV

AFTER READING THIS ISSUE

China
ZHOU SONG
Croatia
ROBERT FRKOVIC
France
PATRICK GUERINET

Nail This Valentine’s Day Germany

1
MARKUS STENGLEIN
As the adage goes, if you fail to plan,

P32
Greece
you plan to fail. We’ve got a special VASSILIS
feature this issue on how to have the GEORGAKAKOS
Hungary
best Valentine’s Day ever, but before MÁTÉ PÁSZTOR
you even get close to home base, India
here are some tips to make sure you The Best Ancient Remedies AROON PURIE
don’t crash and burn on your date. For Modern Maladies. Indonesia
Music Liking the same music NINO SUJUDI

increases attraction as it implies Italy

ENRICO BARBIERI
shared values, reports Psychological Kazakhstan

2
Science. Canadian researchers also ANDREY MANUYLOV
found that music activates dopamine Malaysia
receptors in the same part of her JOHN NG

brain as orgasms. The rhythm keeps Netherlands

JAN PETER JANSEN

P40
you both in sync, increasing feelings Philippines
of bonding, according to psychologist ALLAN MADRILEJOS
Michael Cunningham. Poland
Steak Protein-rich steak ups KRZYSZTOF KOMAR

production of dopamine (your neural Portugal

What Breakfast Bowls PEDRO LUCAS
wingman). It’s also a good source of
Will Power You Up. Romania
libido-boosting zinc. MIHAI GHIDUC
Wine Meanwhile, the antioxidants Russia
and alcohol in wine trigger nitric KIRILL
VISHNEPOLSKY
oxide production, which increases
3
Serbia and
blood flow to, um, key areas. Montenegro
Cheese Flossing aside, cheese IVAN RADOJCIC

P46
raises the pH in your mouth, helping Singapore
KELVIN TAN
to prevent cavities caused by acidity.
South Africa
You’ll be dazzling her with that bright JASON BROWN
smile of yours. South Korea
Good luck, lads! SEUNG KWAN PAIK
Why Kale Is Really A Must Spain
For Muscling Up. JORDI MARTINEZ
Thailand
CHATCHAWIN

Editor
UNHANUN
Turkey

4
FATIH BÜYÜKBAYRAK
Ukraine
DMITRY PRIBYTKO
United Kingdom

P60
TOBY WISEMAN
In the December 2017 issue of Men’s Health
Singapore, there were errors in the description of Latin America
Amaris B Clinic and its services, and the correct FRANCISCO CUEVAS
information should have read: ARGENTINA
- Dr Ivan Puah is the only doctor licenced to
perform liposuction at Amaris B. Clinic. How To Tell Legit Sneakers ARUBA
- Glandular tissues are not found in the chest From Fake Ones.
CHILE
muscles.
- Accusculpt utilises laser technology and COLOMBIA
Vaserlipo uses ultrasonic technology with
different purposes. Glandular tissues cannot be COSTA RICA

removed by either technologies.

- At Amaris B. Clinic, Vaserlipo is used to remove
the fat tissues at chest area. Glands removal
5 CURAÇAO

DOMINICAN REPUBLIC
procedures require a trained and skilled doctor.

P80
ECUADOR
- The image used with the information is also
incorrect, as it is of a laser skin equipment with EL SALVADOR
no link to gynecomastia treatments. All surgical
GUATEMALA
procedures performed at Amaris B. Clinic are
done in operating theatres. HONDURAS
- The internet link to Amaris B. Clinic should have Bench Press
read: http://www.amaris-b.com/ The Right Way.
MEXICO

Our apologies to readers and Amaris B Clinic NICARAGUA

for any inconvenience.
PANAMA

PERU

VENEZUELA

6 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
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 NOW! AT MENSHEALTH.COM.SG

Sex As Exercise:
How Many Calories
Does It Burn? MH VIDEO
WHY DO YOU KEEP
GETTING NIGHTMARES?
You wake up suddenly in the middle of the
night for the third time in a row. This time,
it’s a masked murderer chasing you down
the street. Does this scenario sound
familiar? If you’re wondering why you can’t
have a proper night’s sleep, or at least one
filled with pleasant dreams, log on to find
out the reason behind your nightmares.
www.bit.ly/2zK7EV3

We’ve all heard it

before – making
whoopie actually
counts as exercise
because of the amount
of calories you burn.
While it’s fun to
imagine you and your The Most
partner having an
engaging and sweaty Useful E-mail In
night PT session, is sex
actually as beneficial Your Inbox
as an actual workout? Sign up for our newsletter when you
www.bit.ly/2lehgmL register to be a member on Menshealth.
com.sg and receive free expert advice and
tips delivered straight to your inbox. Each
week, you’ll learn how to upgrade your
muscle gains, look like a million bucks and
get the girl. www.bit.ly/1YHEeSA

Does
Exercising
Increase Your Facebook
Appetite? LIKE US AT
www.facebook.com/
menshealthsingapore
You feel
accomplished when
you manage to
TEXT NICHOLAS WOO

survive an hour’s
worth of HIIT at the
gym, but less so when
Twitter
FOLLOW US ON
you reach home and
demolish a plate of
www.twitter.com/menshealth_sg
fried noodles and a
side of dessert. But
why, you wonder,
does exercising really
PHOTOS 123RF.COM

increase your
appetite and make
Instagram
you eat more? VIEW OUR PHOTOGRAPHS AT
www.bit.ly/2lnFCcN www.instagram.com/
menshealth_sg

8 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
 SINGAPORE’S NO.1 MEN’S MAGAZINE

WANT TO
GET BULGING
BICEPS IN 60
SECONDS?
WE’LL TEACH YOU HOW AT
MENSHEALTH.COM.SG.

LOG ON NOW TO GET

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ASK MEN’S HEALTH LIFE’S QUESTIONS ANSWERED

THERE’S A
REASSURING
PHRASE – BENIGN
FORGETFULNESS – FOR
THE NORMAL MEMORY
CHANGES ASSOCIATED
WITH AGE.

L
Like what? How to set the DVR,
or the fact that Matlock hasn’t

I’M WORRIED
been on for 20 years? Don’t
jump to conclusions. Take
note of what exactly your

MY DAD HAS dad is overlooking. There’s a

reassuring phrase – “benign

DEMENTIA. HE’S 71 AND forgetfulness” – for the normal

memory changes associated

FORGETS STUFF with age. If your dad’s

symptoms don’t hamper his

ALL THE TIME.

daily activities, relax, says Dr
Diana Kerwin, chief of geriatrics
PHOTO 123RF

at Texas Health Dallas. But

– B en if he forgets his appointments, meds, monthly bills or entire
conversations, tag along on his next doctor’s appointment and
think about asking him to see a memory specialist.

10 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
 GET MORE ANSWERS TO LIFE’S QUESTIONS AT MENSHEALTH.COM.SG/ASK-MH

brachioradialis. You’re also

working your forearms as you
lower the weights. Do 3 to 5
sets of 10 to 15 reps, and you’ll
be filling out those T-shirts in
no time.
THESE DAYS, WHEN DOES
A WOMAN WANT A MAN
TO STAND UP FOR HER
– IF AT ALL? – Ian
You may think things
have changed in this
department, but don’t
overthink it. Sure, we want
equal pay for equal work,
but that doesn’t mean we
want to fight all our battles
alone. If your mother makes
a backhanded remark about
your wife’s parenting skills,
step up and defend your wife.
If some drunk creep in the
bar is pestering your female
friend, of course you should
come to the rescue. It’s
common decency. If you’re
ever in doubt, just ask the
woman if she wants help.
There’s plenty she can handle
on her own – but she’ll also be
happy to know you’re on her
side if she needs you.
I’M 45 AND SUPER FIT
BUT I STILL HAVE
LEGAL EASE
SPOTS. WHAT’S UP?
– Raihan
Having foregone the
advantages of a resilient
teenage body (the ability
to consume eight mugs of
lager and a cheap pizza
without suffering a
hangover on Sunday, for
example), it seems unfair
that this throwback should
resurface. But, presuming
you’re not still living off
the student diet, there’s
a likely lesser known
offender causing your
breakouts: whey protein
has been linked to
acne by Brazil’s Federal
University of Paraíba and
dermatologists in New
York. And while the exact
mechanisms at work are
unclear, the hormone IGF-1
has been posited as a
culprit. So try swopping it
out for plant proteins to
see if your symptoms alter
– after all, they’ve proven
just as effective for muscle
growth and repair.
WHAT CAN I DO IF
SOMEONE TAKES
A PHOTO OF ME
IN PUBLIC AND
PUBLISHES IT? – Randy
Generally, consent from
an individual is not
necessary before capturing a
photograph containing the
person’s likeness in public
places. When publishing
photos online
inappropriately, there can
be other legal issues like
defamation, which may arise.
For instance, an example of
defamation in this context
could be someone posting a
picture accompanied by a
false caption, or posting
a picture that has been
modified in such a way that
its contents are untrue.
Do you have a question about
the law that you want to find out?
Please send it to us at
magmenshealth
@sph.com.sg.
The legal information here does not
constitute legal advice. You should always
consult a lawyer for the professional
assurance that our information, and your
interpretation of it,is appropriate to your
particular situation, before you commence
any sort of legal action. We are not
liable if you fail to do so.

IS PEEING ON A JELLYFISH
YES? STING EFFECTIVE IN

WHAT’S THE SIMPLEST,
MOST EFFECTIVE WAY
TO TURN MY PING-PONG-
BALL BICEPS INTO
SOFTBALLS? – Sean
The key is an old-school
exercise known as the
Zottman curl, says Men’s
Health fitness director
B.J. Gaddour. It’s like a regular
biceps curl on the way up,
but then you rotate from an
underhand to an overhand
grip on the slow way down
(3 to 5 seconds). This isolates
three major arm muscles – the
biceps, the brachialis and the
NO.
STOPPING THE PAIN? – Samuel
According to Christie
Wilcox, postdoctoral
fellow in the Pacific Cnidaria
NO? Research Laboratory at
the University of Hawaii in
Honolulu, the answer is no.
That’s because the jellyfish
venom is heat-sensitive, so
applying heat inactivates it,
MAYBE? says Wilcox. As such, peeing
on the sting doesn’t provide relief, as pee just isn’t hot
enough to inactivate the venom. “The sooner heat is
applied, the better,” she says.

FEBRUARY 2018 11
 COUNTER MEASURES
Look around your kitchen. What do you see? If you said “cookies,” there’s a good
chance you’re overweight. Junk food on the kitchen counter is likely to lead to weight
gain, a study in Health Education & Behaviour found. Among men who kept baked goods
visible in their kitchen, 39 percent were obese, while just 6 percent were slender. (A bowl
of fruit was more typical for the slim guys.) When you’re hungry, you grab the first quick,
no-prep snack you see, says researcher Drew Hanks. So keep low-calorie options –
like pre-portioned bags of nuts or fresh fruit – at the ready.
DIGITAL IMAGING ASHRUDDIN SANI
PHOTO S (WEIGHING MACHINE) MASTERFILE & (COOKIES) 123RF

FEBRUARY 2018 13
Gear Up
Your Heart
Health
Many activities help your ticker,
but cycling is superb. Compared
to other workouts, it is most
effective in lowering coronary
heart disease risk, a study in the
American Journal of Epidemiology
found. Ride for about
50 minutes a day.

JOLT
YOUR DNA
Researchers at
Brigham Young
University found that
coffee drinkers are
more likely to have
PHOTOS (MAIN) MASTERFILE & (PILLS & TEETH) 123RF
longer chains of
DNA than coffee
abstainers. (Short
DNA chains have been
linked to cancer.) The
phenols – not caffeine
– may prevent
DNA damage.

14 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
 A RED ALERT FOR DIABETES
Psoriasis may indicate diabetes, suggest researchers in Denmark. They found that people
with type-2 diabetes are 53 percent more likely to have the skin condition. It’s possible
that psoriasis makes people more sedentary, increasing their risk of weight problems and
diabetes. Or, the scientists speculate, diabetes itself may cause psoriasis.

1
FOOD FOR
THOUGHT,
LITERALLY
The flavanols in chocolate may
improve working memory and
visual processing, and deter
cognitive decline, a new Italian
review suggests. These compounds THE AVERAGE
may also boost blood flow to a part LIMIT OF THE GUARD
of the hippocampus affected by HUMAN LIFE SPAN.
ageing. Avoid alkalised chocolate SOURCE: ALBERT YOUR GUMS
(look on the label), which has EINSTEIN COLLEGE OF Swollen gums look bad, feel
lower amounts of flavanols. MEDICINE bad and are bad for you.
Consider whey your weapon:
People who eat at least 9.6g
of whey protein a day have
a 25 percent lower risk of
severe gum disease, a Danish
study found. Whey may
inhibit plaque formation
and enhance immune system
function. Ricotta cheese
is a good source.

Help Your
Heart
Men who’ve popped multivitamins
for at least 20 years have a 44 percent
lower risk of cardiovascular disease
(including heart attack and stroke)
than those who didn’t take them,
The Journal of Nutrition reports. Either
the benefits take many years to appear,
or vitamin takers make healthier choices
28 THE PERCENTAGE DROP IN
CARDIOVASCULAR DISEASE
RISK WHEN PEOPLE ATE 10 DAILY
SERVINGS OF PRODUCE, RATHER
in general, the scientists theorise. THAN LITTLE TO NONE.
S O U R C E : I N T E R N AT I O N A L
JOURNAL OF EPIDEMIOLOGY

FEBRUARY 2018 15
 FACE THE NUTRITION FACTS
Read and learn: Non-
diabetic people who said
they at least sometimes
read nutrition labels had a
13 percent lower risk of University study found.
diabetes 10 years later That risk reduction was
than those who rarely even better – 18 percent –
or never did, a Yale at the 12-year follow-up.

GO NUTS
FOR YOUR
HEALTH
THE PERCENTAGE INCREASE IN YOUR People with
EIGHT-YEAR RISK OF DYING IF YOU unhealthy LDL
EAT FRIED POTATOES TWO OR THREE numbers who
TIMES A WEEK. snacked on
SOURCE: THE AMERICAN JOURNAL cashews every
OF CLINICAL NUTRITION day saw their
cholesterol
levels dip 4
percent in four
weeks, a study
in The American
Journal of Clinical

WAKE UP
Nutrition found.
The nuts’ heart-
healthy fatty
acids may play

AND EAT
a role, the study
authors say. Have
a handful for a
midday bite.

PHOTOS(MAIN) MASTERFILE,(CASHEW NUTS) 123RF

Skipping breakfast for just one
day may negatively affect your
metabolism, suggests a new,
small-scale study in The American
Journal of Clinical Nutrition. Over
the long term, the authors speculate,
this habit could lead to poor glucose
metabolism and, ultimately, issues
like type-2 diabetes that may not
be attributable to only weight gain
and overeating. NETFLIX AND CHOW?
Don’t mix TV, dinner and family. In an Academy of Nutrition and Dietetics study,
adults who never had the TV on during family meals had 37 percent lower odds
of obesity than those who always did. So turn off the boob tube and cook real
food. People who did this had 47 percent lower odds of obesity than those who
usually ate premade meals while watching television.

16 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
 GIVE US A V!
WHO’S THAT A little “slide” of hand can
MASKED MAN? make you bigger. Mix up
Masks meant to boost your lat pulldown grips
performance by to work more muscle,
replicating high- suggests a Strength and
altitude exercise don’t Conditioning Journal
work, say researchers analysis. Do 1 set with
at Oklahoma State each of these grips: twice
University. Cadets shoulder width with
who trained in the face overhand, shoulder
gear for six weeks saw width with overhand,
no more strength or and shoulder width
endurance gains than with underhand.
gear-free guys did.

THE IDEAL
STRIDE
LENGTH THE NUMBER OF GRAMS OF GINGER
DAILY, IN SUPPLEMENT FORM,
THAT’S LIKELY TO REDUCE
POST-EXERCISE SORENESS.
SOURCE: TH E J O U R NAL O F
STR E N GTH & CO N D ITI O N I N G
R E S E AR CH

Step less lively. You

can reduce your injury
risk by shortening your ARE YOU
stride, say scientists at IMBALANCED?
Iowa State University. Forging fluid movement
Runners who pared down mechanics is key to avoiding
PHOTO MASTERFILE

their stride by 5 to 10 injury and unleashing your

athletic potential. Still, playing
percent had less strain on sports isn’t enough; you need
commonly injured areas, mobility training to perform at
like IT bands and knees. your peak. In a study at Northern
Arizona University, athletes
scored no higher on a movement
competency test than their
non-competitive peers did.

FEBRUARY 2018 17
 LIFT TO GET
LEAN
If you’re out to melt fat, weight training may work better
than cardio. In a University of South Carolina study,
overweight people who lifted weights lost more body fat
over the course of a year than those who ran. Their increase
in “functional capacity” – that is, the ability to perform
everyday tasks – may have also led to an overall boost in
their daily activity and calories burned. So try to lift three
days a week, but don’t cut out cardio altogether.

435
NEVER HIT THAT THE LIFT THINK LEAN
SNOOZE BUTTON THAT WILL Call it mind over fatter:
Early risers eat fewer calories MELT YOUR Considering yourself pudgy
less sugar, and more protein BLUBBER could increase both your
than night owls, the journal To incinerate poundage and your BMI, a
Obesity reports. Scientists your cheat meal British study suggests. Folks
speculate that people have faster, skip who were okay with their
an easier time making healthy the treadmill weight, however, kept extra
decisions in the morning, and exercise kilos off during the study
when the brain is fresher and bike: A 12-minute period. So rethink your goals:
The average number of extra Focus on improving your
willpower stronger. calories men consume from Friday to kettlebell circuit
burns more overall health instead of simply
Sunday versus any three-day period losing weight.
during the week. calories than doing
SOURCE: ANNALS OF EPIDEMIOLOGY all-out cardio
for the same
PHOTO 123RF

length of time,
a Southeastern
Louisiana
University
study found.

18 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
DESSERT, OR
‘DESSERT’?
Unless you’re swopping
dessert for – nudge, nudge –
“dessert,” sex won’t impact
your weight. The New England
Journal of Medicine reports
the average session lasts
six minutes and burns 21
calories. You’ll need to work
on your stamina.

120
PHOTOS 123RF

THE PERCENTAGE TEMPORAL

INCREASE IN TESTOSTERONE
LEVELS WHEN YOUR BODY IS
EXPOSED TO SUNLIGHT.
SOURCE: BOSTON STATE HOSPITAL

20 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
 STAY HARD
INFERTILITY MAY WITH THIS DIET
BE A WARNING Middle-aged men who eat
Men diagnosed with infertility, beware: lots of fruit and drink red
In a Stanford University study, infertile wine are less likely to
men were found to have an elevated suffer from erectile
risk of diabetes (81 percent higher), liver dysfunction. A study of
disease (53 percent), and heart disease some 25,000 men linked
(20 percent). Infertile guys typically have high consumption of
lower testosterone, which could contribute strawberries, blueberries,
to those other problems. red wine, apples, pears,
citrus fruits and citrus juices
with a 19 percent lower risk
of ED. Credit the flavonoids
in the fruits, which help
VIT C TO THE RESCUE open blood vessels. Add
Insomnia, chest pain and eczema: These are in exercise and your risk is
even lower.
symptoms associated with the break-up of a THE PERCENTAGE DROP IN TESTOSTERONE
long-term relationship. Short of frolicking with LEVELS AFTER AN INTAKE OF 75G OF SUGAR.
some younger, more attractive date, popping S O U R C E: C LI N I C A L E N D O C R I N O LO GY
1,000mg of vitamin C will buffer the spike in stress
hormones, say German scientists.

YOUR
SWIMMERS
DON’T LIKE
SUGAR
A study published in
the journal Human
Reproduction linked

MARRIAGE
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FEBRUARY 2018 21
TEXT ANDREW MCMILLEN ILLUS T R ATIONS (M A IN) JA SON TAN
& (WORKOUT) BROWN BIRD DESIGN

M E N S H E A LT H . C O M . S G
22 FEBRUARY 2018
‘There’s Too
Much I Want To Do.’
JASON MOMOA PUT IN THE WORK TO MAKE IT BIG IN HOLLYWOOD, BUT
HIS PASSION FOR BEING A HUSBAND, DAD, FRIEND, CLIMBER, SURFER
AND ALL-AROUND RASCAL MAKES HIM THE MAN HE IS TODAY.
G
Glad for a few hours off from
shooting Aquaman, Jason
Momoa is shirtless and
polishing off a bowl of chicken
and peanut butter. A superhero
physique requires that he
ration his carbs to even enjoy
Guinness. But as he’s quick to
tell you, being Aquaman has its
perks too.
The meal over, the Hawaii-
born actor, 38, stands beneath
a custom-built indoor rock
climbing wall that plays an
integral role in his workout
routine. In short order, he’s
excitedly leading a tour of a
man cave that has become an
important refuge during his
six months of filming here in
Australia’s Gold Coast.
Between filming
commitments, this cavernous
space offers the extensive gym
and weight training machines
Momoa needs in order to
maintain his muscular, 100kg
plus frame. Of even greater
interest to him than lifting heavy
objects, though, are the musical
instruments set up in a far corner
of the space.
“Look at this thing, man!”
he says, strapping on a Fender
bass. “This thing is so badass!”
He plugs in, flicks on an
amplifier, and gives a groovy
demonstration of his new
creative outlet.
Using his thumb and fingers
against four strings, Momoa
plays in a pop-and-slap style
that’d sound at home on a
vintage Red Hot Chili Peppers
record. “There’s a bunch of stuff I
want to learn. Instead of waiting
around on set all day, I’d rather
be learning something cool.”
The photographer approaches
for a few candid shots, and
Momoa rolls his eyes. “We’ll do it
later,” Momoa says to him. “Let
me get a shirt on.”
To me, he says: “That’s all they
want – me with my shirt off!”
He laughs, plays a few more
notes, gets lost in the music,
and then reconsiders. “Ah, never
mind. You can take one.”
He continues with the funky
technique and then switches
to a more intricate piece. “I just
started learning this,” he says,
eyes on the fretboard. “I just
can’t sit still, man. There are too
many things I want to do.”
Momoa’s interest in the bass
arose because his co-star, Patrick
Wilson, who plays Aquaman’s
half-brother, Ocean Master, is
“awesome on the drums.”
Momoa wanted to play along.
He’d already picked up slide
guitar on the set of the sci-fi
series Stargate Atlantis, in which
he appeared in 78 episodes
between 2005 and 2009. The
actor has come a long way since
then – in his musical ability as
well as in his acting career and
cultural footprint.
He sets the bass aside and
picks up another instrument
near the drum kit. “This is my
Aquaman guitar, dude,” he says.
“I saved a lot of money so I could
get this thing.”
Momoa cradles it, a beauty
FEBRUARY 2018 23
 ALPHAMALE
HOW
MOMOA
GOT
STRONGER
To build pecs worthy of the King of
Atlantis, Momoa gave a call to his
old friend and trainer Mark Twight,
the mountaineer who founded Gym
Jones and also transformed the
actor Henry Cavill into Superman.
Twight was well aware of Momoa’s
affinity for rock climbing, so he
leveraged that knowledge to come up
with a master plan: Go hard, starting
his chest and shoulder workouts
with brutal supersets like the one
described. Then Momoa could still hit
the climbing wall once in a while.
modelled on the battle-worn
1959 Gibson Les Paul played by
Led Zeppelin’s Jimmy Page.
“There’s only a hundred of
these in the world. I have No. 9,”
he says, admiring the gift he
gave himself for earning the role
in Aquaman, a film reportedly
budgeted at US$160 million and
scheduled for release at the end
of 2018. Before then, he’ll appear
in fellow DC film Justice League.
With a hearty laugh, he says:
“I told my wife: One woman, lots
of toys!”
Momoa’s wife, the actress Lisa
Bonet, and their two kids, ages 8
and 10, recently returned home
to California after 2½ months on
the Gold Coast. (The kids were
going back to school.)
“I really can’t tell you what I
was doing before I had kids,” he
says, walking back towards the
middle of the man cave and
sitting cross-legged on a carpet
of Astroturf.
“Just goofing off. Wasting
24 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
DIRECTIONS
Start your
next chest
workout by
performing
these three
exercises as
a circuit. Rest
as needed
between
rounds.
Complete
5 rounds.
time. I think I was pretty reckless
and definitely a bit out of control.
Now I’m more focused. I probably
love myself more and take care
of myself more because I want to
stick around.”
The way Momoa sees it, he
has just five more summers with
his children before he’s no longer
a central figure in their lives.
“When I was 15, I was out of the
house; I was gone,” he says.
“Right now I’m just Papa,” he
says, smiling.
Raised in Norwalk, Iowa,
Momoa was the only child of a
single mother, Coni. Momoa’s
Uncle Craig – his mum’s brother –
was the main male figure in his
life. “He was kind of like my dad
growing up, because my dad was
in Hawaii,” he says. “Craig was an
all-around amazing man. He took
care of his family, he was kind, he
was strong, he was really funny.
He was definitely the man I
looked up to.”
Though he’s mostly known for
Incline Bench Press
Select a weight that’s about
70 percent of your 1-rep max.
Don’t know your 1-rep max?
Aim for a weight that will
challenge you for about 10
reps. Do 6 reps, focusing on
maintaining good form.
Standing Dumbbell Press
Stand with your feet shoulder-
width apart, holding
dumbbells at your shoulders.
Tighten your core and press
the dumbbells overhead.
Lower them. Use a weight
heavy enough to make the
eighth rep hard. Do 12 reps.
Push-up
Push-ups may seem like
they’re easy, but not as a
finisher to this superset. Do
24 reps, keeping your core
tight as you lift your chest off
the ground.
his roles in front of the camera –
notably as the fearsome Dothraki
warlord Khal Drogo in the
first season of HBO’s Game of
Thrones – Momoa hungers to
tell his own stories too. One
of his many ideas includes
gathering some of his best
friends and fellow fathers “and
just talking about being a good
dad,” he says.
“Sometimes you don’t learn it
from your parents. You learn it
from your best friends,” he says.
“Instead of just, ‘This is what a
man’s supposed to be’ and all the
BS stuff out there, you can make
something really positive. The
truth is we’re all searching. We’re
all looking for guidance, for
mentors, and I’m by no means
someone to follow.”
This is one of the aspects of
being famous that freaks him
out: When strangers stop him to
tell him they look up to him, he
finds himself cringing. “I’m a
degenerate too, you know?” he
says. “I have my ups and my
downs like anyone. All I can do is
be me.”
Sometimes he can be a little
unfiltered. On a Comic-Con panel
with his GoT costars back in 2011,
he joked about Drogo being free
to cut out tongues and “rape
beautiful women” with impunity.
He apologised when footage of
the incident surfaced online and
caused a stir last month.
Momoa hopes to be known
as a kolohe – a Hawaiian
word that means “rascal, fun,
misfit,” he says. “But I want
to be remembered as, I hope,
an amazing husband and a
great father.
“My kids are my greatest
pieces of art. If I can pump
them full of amazing stuff and
surround them with beautiful
art and music, then I’m going to
live out my life watching them.
They’re already way smarter and
just way better than me.”
He shakes his head in disbelief.
“God, I love it,” he says. “It’s
beautiful. I want it to be the
greatest thing I ever do: make
good humans.”
 GUY WISDOM

5 Easy Ways to
Boost Your Focus When
You’re Distracted EMBRACE THE TASK AT HAND WITH THESE SIMPLE TIPS.

ADJUST THE if workers perceive the eliminating distractions no

THERMOSTAT temperature as too hot or too matter what application you’re
If the air-con’s broken – or on cold. If you’re just a little too using, suggests McKeown.
T full blast 24/7 – you might find
it harder to focus on what’s in
warm, you may begin to feel
drowsy and relaxed, which can
Because you know that you
only have a set amount of time,
front of you. A US survey found make you work less efficiently, it tends to keep you on task,
that productivity can suffer according to a separate Chinese eliminating any distractions.
Thanks to work overload, digital study. And cooler temperatures Take an honest look at the task
devices and packed schedules, can provoke a kind of mental at hand, and determine how long
it seems like multitasking has stress, making it harder to you’ll actually need to be focused
become a default mode for most stay on task. on it to make progress on it, then
of us. But attempting to keep Call it the Goldilocks start working.
that up can lead to distraction syndrome, but it seems that
and stress – not to mention a focus is easier to find when CLEAR THE CLUTTER
decline in quality for the task the temperature is just right. Yes, Einstein famously had a
you’re trying to accomplish. messy workspace, and reportedly
“We’ve bought into this USE “FOCUS VIEW” quipped that an empty desk is a
idea that if you can fit it all in, When using Word, click sign of an empty mind.
then you can have it all,” says the little icon in the lower Give some cleaning a shot
Greg McKeown, author of left corner that looks like anyway. Taking just five minutes
Essentialism: The Disciplined a black box. That’s called to tidy up an area can help you
Pursuit of Less. The better “focus view,” and it find greater focus, says Joshua
strategy, he says, is to work automatically eliminates Becker, author of The More of
on focus instead – for one all background on your Less: Finding the Life You Want
particular task at a time. screen. That means alerts, Under Everything You Own.
By ditching multitasking, messaging pings and It doesn’t have to be your
you can cut distraction, lower other apps go away. office either. He suggests that to
stress levels, and put more Unless you have your e-mail beat distraction, start small: clean
ILLUSTR ATION 123RF

of your energy into what’s set to chime when a out one drawer that you use
essential instead. message comes in, you regularly. “It’s an easy win,” he
Here are a few tactics to won’t get alerts about says. “And it creates momentum
boost your focus fast. incoming e-mails either. when it comes to paying
McKeown says this kind of attention to what’s important
DRINK SOME WATER single-minded focus allows and throwing away what’s not,
Feeling just a little parched? you to get more done literally and figuratively.”
Your performance might in a faster and more This momentum makes
TEXT ELIZABETH MILLARD

plummet. In a study published efficient way. your brain hungry for more
in the Journal of Nutrition, accomplishment. You crushed
participants struggled with SET A TIMER that minor cleaning task, which
concentration and mental skills Give yourself a set time to gives you a feeling of satisfaction,
when they were even mildly buckle down on certain tasks. he notes. That tends to make
dehydrated. It might be because It’s often called the Pomodoro your mind think: What’s next
neurons in your brain can detect Technique – you use your phone on the list? As you keep it up,
dehydration, which can trigger to set work periods as well as eliminating distractions becomes
parts of your brain that regulates breaks. This creates the same a habit, which means it gets
mood and certain functions. feeling of focus view by easier and easier.

FEBRUARY 2018 25
 SEX

Your Most
Sex-filled
Valentine’s
Ever
BRINGING HEAT TO THE BEDROOM
THIS FEB 14 IS AS MUCH ABOUT
WHAT YOU SAY AS WHAT YOU DO.
BEFORE YOU TURN THE LIGHTS
DOWN, HERE’S SOME LAST-MINUTE
ADVICE. YOU’RE WELCOME.

TEXT MIKE DARLING, JULIE STEWART & LAURA TEDESCO

L
Life doesn’t get much better than when a naked,
satisfied woman is sleeping in your bed.
“Men think sex was great if they had an orgasm and
their partner seemed happy,” says Men’s Health sex
advisor Debby Herbenick. But women set the bar
much higher.
“For us, great sex means it felt good, it didn’t hurt,
you cared about our orgasm, and we felt a connection
PHOTOS 123RF

to you,” she says. Big difference, right?

So we asked our trusted sexperts for their
favourite intimacy-boosting strategies. Start here for
a night neither of you will ever forget.

26 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
FEBRUARY 2018 27
 SEX
Her
Tender Traps
SHE SAYS
“You don’t appreciate
me enough.”
DO THIS
Share your origin story. When
a friend asks, “How’d you
meet?”, be quick to jump in.
“Hearing your mate reflect on
what it was like to meet you
can be very intimate,” says
James Cordova, a psychology
professor at Clark University.
So be honest and end on a
high note – say, by describing
the exact moment you knew
you were hooked.
SHE ASKS
“How does this dress
look on me?”
DO THIS
Yes, she’s fishing for a
compliment, says Paul
Hokemeyer, a therapist based
in New York City. “Respond by
elaborating on the truth.” Tell
her how great she looks, and
then share it on Instagram and
Facebook. Think to-the-point
praise (“My girlfriend. She’s
superhot.”) or self-deprecating
hashtags (#ImNotWorthy).
SHE SAYS
“C’mon, lighten up a little.”
DO THIS
That’s her way of saying you’re
being too polite. So tease her,
but in a non-hostile way –
especially when you’re just
dating. For instance, inject
playful innuendo (“Can you
stop checking out my ass? I’m
not a piece of meat!”). That’s
called affiliative, or bonding,
humour, the kind linked to
romantic happiness, says
clinical psychologist
Sara Caird.
SHE SAYS
“I’m so tired of arguing
all the time.”
[Continued on next spread…]
28 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
KISS HER JUST BECAUSE
If you kiss or cuddle her only as a
precursor to sex, she’ll see these
displays as tools you’re using
to seduce her, explains Donald
Strassberg, a professor of clinical
psychology at the University of
Utah. And she may be right. “For
many women, and even many
men, it’s important that
demonstrations of affection not
be limited to foreplay,” he adds.
So linger on that goodbye
kiss in the morning or that neck
massage while she’s driving.
Bonus points for post-boink, pre-
snoring affection – it gives you a
unique opportunity to shore up
your bond with her.
In a Canadian study, partners
who spent more time kissing,
cuddling and talking after
a romp reported greater
satisfaction in the sack and with
their relationship overall.
COME TOGETHER
Simultaneous orgasms are
about as rare as snow leopard
sightings. But they’re actually
worth pursuing.
“Experiencing that pleasure,
where you both lose control at
the same time, actually builds
up bonding hormones such as
oxytocin and prolactin,” says
women’s health expert Dr
Christiane Northrup.
To save your O until she’s
ready for it, use your breath
wisely. Just when you’re on
the edge, slow down and take
two or three deep breaths.
As you exhale, squeeze your
pubococcygeus muscle (the one
you’d use to stop urine flow).
This will bring you back from
the precipice – otherwise, you
may tense up and ejaculate, says
Dr Northrup.
Practise when you pleasure
yourself – aim to bring your
arousal from a 9.5 down to a 7 on
a scale of 1 to 10, she suggests.
BRING THE GYM TO YOUR
BEDROOM
One thing worth trying: pilates.
Exercises that strengthen your
lower abs translate to greater
thrust. And if she joins you, even
better – lower-ab strength
helps her grip your penis harder
and experience more-intense
orgasms, says Pepper Schwartz,
a professor of sociology at the
University of Washington.
Make it a daily session. New
research from the University
of Mississippi showed that for
every 30-minute increase in
moderate to vigorous physical
activity per day, men were
43 percent less likely to have
erectile dysfunction.
If workouts shred your gut,
even better! In one study in
The Journal of Sexual Medicine,
men who shed 5cm from their
waist raised testosterone levels
by an average of 58 ng/dl.
(Normal T levels range from 300
to 1,000ng/dl.)
BE A TEASE
You love it when she makes a
beeline for your package, right?
Well, she doesn’t want the same
directness.
So start by massaging her
neck, shoulders and back,
suggests Dr Northrup. Then kiss
her neck and earlobes while
stroking her chest, stomach
and inner thighs. Do this for 30
minutes – or until she’s begging
for sex.
It pays off in the long term:
One Canadian study linked
Simultaneous
orgasms are
about as rare as
snow leopard
sightings. But
they’re worth
pursuing.
FEBRUARY 2018 29
 SEX

Kiss her neck and

earlobes while stroking
her chest, stomach and
inner thighs.

30 FEBRUARY 2018 M E N S H E A LT H . C O M . S G

[Continued from last spread]
DO THIS
Talk it out immediately.
But when you start feeling
flooded, say you need a break
– even if that means sleeping
on it and re-engaging in the
morning, says Prof Cordova.
You have to negotiate the
things about each other that
you find challenging. That way,
you’ll both feel comfortable
being totally authentic,
allowing your relationship
to evolve.”
SHE SAYS
“I need to know more about
what you like and dislike.”
DO THIS
Share your Netflix queues.
Don’t freak out: This isn’t the
stuff Ed Snowden warned
about. For couples, sharing is
all upside. It’s a subtle way of
conveying commitment: It says
“I trust you enough to reveal
my daily life,” says Timothy
Loving, a psychologist at the
University of Texas.
SHE SAYS
“I’m not sure where
this is going.”
DO THIS
Plan ahead – way ahead. Pre-
empt this conversation by
filling your calendar with fun
stuff you like to do together,
says DeAnna Lorraine, an
LA-based relationship coach.
Enthusiasm is key. If you’re just
casual, keep the talk light:
Make it a game (“If we were
to pick up and go on vacation
right now, where would
we go?”)
SHE SAYS
“We used to have more fun.”
DO THIS
Inject the relationship with
a shot of adrenalin. Plan side-
by-side activities that let you
two connect – say, a weekend
white-water rafting trip. Or
keep it simple and play hooky
from work to check out a rock
climbing gym. “In that
excitement, you excite each
other,” explains Stan Tatkin,
author of Wired for Love.
caressing to better sexual
satisfaction and a stronger
relationship.
MAKE A SEX DATE
Sure, spur-of-the-moment
nookie is hot. However, it’s a
myth that sex should always
be spontaneous, says Rachel
Needle of the Center for
Marital and Sexual Health of
South Florida.
“Life is busy, and things
can prevent you from being
physically intimate with
your partner,” says Needle.
“Planning ahead can build
anticipation and excitement.”
Save your sex session on a
shared calendar – bonus points
if you label it with something
that harkens back to one of
your hottest previous romps.
Then, as the time
approaches, amp up the
excitement with texts. “Start
subtle with something like ‘I
can’t wait to spend time with
you later...’ and build up,” says
Needle. Progress to something
like “I’ll be home at 7.30. Will
you be naked?”
TURN FANTASIES INTO
NON-FICTION
Time to tell her about your
fixation. “Assuming that your
partner should just ‘know’
what you prefer sexually is a
lovely romantic idea that just
happens to be ridiculous,” says
Prof Strassberg. In fact, simply
asking her what she wants in
bed could turn her on more
than ever.
Need some conversation
starters? A study in The
Journal of Sexual Medicine
found that 82 percent of
women fantasize about having
sex in an unusual place; just
over half have fantasized
about being tied up during sex,
while 42 percent have thought
about tying up their partner.
Thirty-two percent have
fantasized about being
photographed or filmed
during sex. Invest in a
smartphone tripod.
 HEALTH

Ancient Remedies
For Modern Maladies
SCIENTISTS ARE DIGGING UP THE SECRETS TO GOOD HEALTH.

TEXT RON GERACI

ILLUSTR ATIONS WESLEY MERRITT

Bone diggers come in many specialities – think bioarchaeology and

paleopathology – and it’s not only the past that interests them. “The motto of the
Paleopathology Association is mortui viventes docent, or ‘the dead teach the
living,’” says Valentina Giuffra, a paleopathologist at the University of Pisa.
Scientists can find new treatments when they explore the origin and evolution of
diseases that still afflict us. Try these tips sifted from history.

HISTORY’S
4 0 0 BC 1796 1850 1897
HEALTHIEST Hippocrates first claims Edward Jenner Enter germ theory, Felix Hoffmann makes
DISCOVERIES that disease is natural, not accidentally discovers which blames microbes acetylsalicylic acid, better
reprisal from the gods. a smallpox vaccine. for causing disease. known as aspirin.

32 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
 1
PROTECT YOUR TEETH,
HELP YOUR HEART
Heart disease is not just a
product of our modern
lifestyle. It was a global
AVOID NAPOLEON’S CANCER
problem more than
3,000 years ago,
says Michaela Binder, a
bioarchaeologist at the
Austrian Archaeological
Institute. “On CT scans,
we are increasingly finding
calcification in arteries of
mummies,” she says.
People of all social
categories were affected.
What’s more, research suggests
that bacteria related to dental
diseases are an ancient cause of
heart disease – and still prevalent
today. (Those germs may trigger
inflammation that negatively
affects arteries.)
 
THE
TAKEAWAY
Do what those
mummies can’t:
See a dentist twice a
year, and pamper your
teeth with dental
products like electric
toothbrushes and
teeth whitening
products.
1906
Doctors find that vitamin
deficiencies can cause
diseases like rickets.
2
Researchers think the
French leader died of
advanced gastric cancer,
possibly due to his eating
habits. “Napoleon Bonaparte
was at war a lot of the time,
so he consumed a lot of
smoked and cured foods.
We now know that these
foods – as well as meat
blackened from,
for instance, barbecuing
– contain nitrosamines and
other substances that can
increase the risk of gastric
cancer,” says study author
Dr Heather Dawson,
a pathologist at
the University of Bern.
THE
TAKEAWAY
Limit your intake of
blackened, cured or
smoked meats to
about 85g a week,
max.
1922
Insulin injections can now
help save the lives of
people with diabetes.
3
EASE BACK PAIN LIKE
THE ICEMAN DID
4
NOURISH YOUR GUT WITH A
CENTURIES-OLD SECRET
Otzi the Iceman, Studies on 700- to 2,500-year-
a 5,300-year-old mummy old naturally mummified faecal
found in the Alps, matter suggest that ancient
is marked with 61 tattoos; humans possessed a highly
most are short lines. diverse set of gut bacteria.
Dr Walter Kean, a McMaster “Something started wiping these
University rheumatologist, microbes out in humans,
noticed that the tattoos sometime very recently,” says
on Otzi’s spine follow Christina Warinner of the Max
the sciatic nerve, Planck Institute for the Science of
which can be extremely Human History. Losing these
painful when compressed microbes makes us weak. Gut
or stretched. Now Dr Kean bugs are critical; they aid
and others believe that digestion, promote immunity and
these marks are from more. “Many of these secrete
acupuncture-type compounds that ‘calm down’
treatments the Iceman our immune system,”
had for back pain. Warinner explains.
 
THE THE
TAKEAWAY TAKEAWAY
Find a certified Eat high-fibre plants;
acupuncturist. Don’t good bacteria feed on
worry: Today’s ’em. Root vegetables
acupuncturists use thin (beets, rutabagas,
needles that don’t carrots) are great,
leave scars. says Warinner.
1928 1953 1953
Alexander Fleming’s fuzzy Jonas Salk’s polio vaccine James Watson and
petri dish leads to the saves the world from a Francis Crick figure out
advent of penicillin. crippling viral disease. the structure of DNA.
FEBRUARY 2018 33
 HEALTH

TE X T KE LVIN LEONG
PHOTOS 123RF

34 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
The Pain Behind
The Glory
MEN’S HEALTH TAKES A CLOSER LOOK AT ATHLETE SUICIDE AND
DEPRESSION, WITH TWO LOCAL STARS WHO’VE ENDURED A
ROCKY ROAD THESE PAST FEW YEARS TO FIND OUT HOW TO
DEAL WITH THE TOUGH STUFF BEYOND THE PODIUM.
H
He stood atop the podium
at the 2017 Southeast Asian
Games with a third Sea Games
gold medal draped around his
neck, but it could have been
a very different story had
Pang Sheng Jun’s suicide
attempt seven years ago been
efficacious.
Back in 2009, Singapore
almost had to deal with a first
case of athlete suicide when
then 17-year-old swimmer
Pang attempted suicide after
the Southeast Asian Games,
when failure to podium and
the pressure of living up to the
Republic’s glowing reputation
as Asean swim kings saw him
fall into depression.
While the word depression is
still a taboo subject among elite
sportsmen who are viewed as
unbreakable in the public eye,
the sporting community has
begun to comprehend the
importance of mental well-
being as a direct correlation to
competition success.
“Going into my first Sea
Games, I felt the need to
maintain the high standards
of Singapore swimming. There
was this unspoken tradition
for a debut swimmer to land a
medal,” Pang recounted.
“I didn’t manage a podium
finish, and when we arrived
I couldn’t
see a wayy out
and wanted to
run awayy from
it all. I went upp
to the rooftop
and stood
against
g the
railing.
back at Changi Airport, the huge
crowd was waiting to welcome
the winners. There were around
18 of us in the squad and only
two of us didn’t medal, but I
wanted to still feel part of the
team. When we were told to put
on our medals before walking
out, I kept my blazer tight to
my body because I didn’t have a
medal around my neck.
“Then came the 2011 Sea
Games and I worked extra hard
even though I was in national
service and had a lot of
disruptions. I only managed a
fifth placing and that proved to
be the last straw. I saw my dad
after the race. He consoled me
but then I saw my disappointed
mother beside him.
“There was this awkward
silence before she uttered a few
words, handed me a packet of
waffles she bought to celebrate
my supposed victory, and left.
The sight of her walking away
was the most hurtful thing I’ve
ever experienced.
“I started crying and my
teammates gathered, asking
what happened. I told them
everything was OK, but deep
down inside, everything was
not OK.
“We made our way back to
the Games Village and as I was
FEBRUARY 2018 35
 HEALTH

Aleksandar Duric
Asean Football
Federation Suzuki Cup
2008: Singapore 5,
Cambodia 0. Duric of
Singapore reacts during
the match at Bung
Karno Stadium in
Jakarta.

We don’t show
it in ppublic, but
most athletes

P H OTO S (A L E K S A N DA R D U R I C) B E R ITA H AR IAN & (PA N G S H E N G J U N) TH E STR AIT S TI M E S

at some ppoint
in their career
have a lot of
doubts and
uncertainties.

walking up the stairs, all the
devastating thoughts of
disappointment towards my
army camp mates, family and
friends started hitting me like a
ton on bricks.
“I couldn’t see a way out and
wanted to run away from it all.
I went up to the rooftop and
stood against the railing. But
little did I know my teammate,
Russell Ong, saw me acting
weird and followed me. He
managed to grab my hand and
convinced me to step back and
talk it out. I have no idea if I
would still be here talking had
he not intervened.”
PANIC STRIKES
While Pang’s depression –
leading to suicide – is not
a common subject in the
Singapore sports industry,
a high-profile Singaporean
footballer admits that he
suffered panic attacks and
depressive bouts throughout
his career.
With 386 goals and 17
trophies for club and country,
ex-Singapore striker Aleksandar
Duric was seen as the Republic’s
impregnable force on the field.
But with a family to feed and
no psychological support,
he constantly battled inner
demons, especially towards the
end of each football season.
“As a professional sportsman,
your life is a pressure cooker. It
starts from the time you signed

36 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
up and, in a way, this is what
you asked for,” said Duric.
“For me, the most pressure
and uncertainty wasn’t during
matches but off the pitch.
Especially towards the end of
each season, when your contract
expires and you start worrying
about what lies ahead.
“There were sleepless
nights or times when I woke
up sweating and wondering
what my future was, and that
escalated towards the end of
my career in 2014 when I was
about to retire.
“I can tell you that most
sportsmen don’t plan their lives.
We are so focused on training
and results that when it all
ends, your routine suddenly
disappears and you are lost
and afraid of the unfamiliarity
staring back at you.
“I was lucky to have someone
like [former Tampines Rovers
chairman] Mr Teo Hock Seng,
who helped me both on and
off the field during my career.
But there aren’t many like
him who give everything to help
us athletes.
“To the fans, we are like
supermen and everything is
supposed to be perfect in our
lives. We don’t show it in public,
but most athletes at some point
in their career have a lot of
doubts and uncertainties, which
result in a drop in performance
and our confidence starts
slipping away.
“That’s why it is super-
important to have these sports
psychologists attached to the
team or athlete, especially
during training.
“Different sportsmen have
different characters and the
psychologist needs to be around
long enough to understand
them, guide them, and step in
with the necessary help when
things go wrong.”
GETTING INTO SPORTS
PSYCH
Duric’s concerns are echoed
by Sport Singapore – the
Republic’s governing body for team or athlete deal with it. helped him regain his focus
sports – who recognise the need “It is also crucial for sports at the 2017 Sea Games, when
to better athletes in their psychologists to spend enough he suffered a panic attack
mental approach. time with the team or athlete before the 200m Individual
To combat this, a team of during training or pre- Medley race.
experienced psychologists, led tournament camps – to get to Pang explained: “I didn’t
by industry heavyweight Tracey know them better, and to build sleep well the night before
Veivers – she has worked a trusted relationship for them my race because the air-con in
with some of Australia’s elite to be comfortable with you. my room broke down. I had a
athletes in rugby, football, “It is absolutely paramount very poor sleep for a pre-race
motor racing and the Australian for a sports psychologist to be night. I was very worried my
Football League – is leading present at all major events, and lack of sleep would affect my
the charge. follow through even after the performance during the race.
Together with her team event to ensure continuity for “Just as I was having lunch
of six, Veivers and the Sport their next assignment.” alone to get into my zone, I
Psychology Department are Veiver’s professional work saw Tracey walking in and
gradually changing the mindset has paid dividends for Team approached her for a chat. She
of local athletes – to help them Singapore, and Pang even was able to refocus my thoughts
understand the importance of recalled how her intervention away from the negative
playing the game mentally, and
to gain maximum performance
in the arena.
“Sports psychology is
becoming more accepted
as a key part of an athlete’s
preparation and competition
process, but I’m not sure if there
has been that significant a
change [in Singapore],” she
said. “For example, it has been
more accepted in swimming
since five years ago, but when
you talk about other sports,
there’s still a long way to go.
“There’s always this
interesting argument that a
sports psychologist has nothing
to do at the tournament
because our job is to prepare
the team or athlete before they
start a competition, but that
means the coach shouldn’t need
to be there as well [since the
preparation work is done].
“In fact, anything can happen
or go wrong during a live sports
event, and a good psychologist
is the best person to help the
FEBRUARY 2018 37
 HEALTH
episodes and made me
remember how well I’ve trained
for months. Finally, she told
me not to let my mind do the
thinking and instead allow my
body to do what it has been
prepared for.
“I did a personal best along
with a silver medal in that race,
missing the gold by a very slim
margin. It just goes to show how
having a sports psychologist
around the team can make a
difference for athletes during
competitions.”
Duric has gone on to carve a
successful career as a football
administrator with Sport
Singapore since retirement.
And for Pang, the 25-year-old is
38 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
ready for another crack at glory,
with the 2019 Sea Games and
2020 Olympics qualification as
his main objectives.
“I know that swimming
cannot last forever, so I’m
learning to really just enjoy
every moment I have left as
a professional athlete – be
it during training or in a
competition,” he added.
“I still wake up with
nightmares of failure every now
and then, but I have learned
how to deal with it and push
those negatives aside.
“Depression happens when
you have no plan, and to combat
it, I set short-term targets while
also putting a set of long-term
goals further ahead.
“I see my life as chapters of a
book, and swimming is one of
many chapters. I love racing
and hope to carry on for as long
as I can, but the day will come
when it all ends and I’ve started
planning ahead to ensure
depression will never creep into
my mind again.”
So while Singapore continues
to strive for a second Olympic
gold medal and local athletes
push the boundaries to
reach greater heights, it
will be important for us to
recognise the need for sports
psychology to play an even
more significant role.
In the world of sports, while
Pang Sheng Jun
In Day 2 of the 13th Singapore National
Swimming Championships, Pang
Sheng Jun celebrating his win in the
400m Individual Medley at the OCBC
Aquatic Centre on June 16, 2017.
I know that
swimmingg
cannot last
forever, so I’m
learningg to
reallyy jjust
enjoy every
moment I
have left as a
pprofessional
athlete.
no one may remember second
place, the journey to get there is
vitally important.
“Winning is what matters
in sports, but sometimes you
don’t have to finish first to be a
winner. If you’ve trained well
and given everything out there,
then you already won,” Duric
exclaimed.
“But for the next generation
of athletes, the focus needs to
be both on technique and their
mental approach.
“A good coach or backroom
staff can tell if an athlete is in
the right frame of mind. If we
sense something wrong, then
we need to help him before its
too late.”

Save
Your Butt
YOU HAVE ZERO EXCUSES TO SKIP
OUT ON COLON CANCER SCREENING.
IT’S NOW EASIER THAN EVER.
Many cancers hide deep in
the body, evading detection.
Not colon cancer. To find out if
you have it, all you have to do
is look.
Unlike many screenings,
tests to spot colorectal and
cervical cancer are very
effective. “They’re head and
shoulders above the others,”
says Dr Robert Schoen of the
University of Pittsburgh School
of Medicine. Yet about 40
percent of men between ages
50 and 75 haven’t had a recent
colon check.
Screening is advised for men
50 and older, but many younger
guys should also be checked.
A University of Michigan study
found that nearly 15 percent of
people diagnosed with colorectal
cancer are younger than 50. If
you have a bowel disease or a
family history of colon cancer, ask
your doctor about testing.
The most common test is a
colonoscopy. While you’re under
TEXT JULIE STEWART
anaesthesia, the doctor probes
your colon with a scope, snipping
out any precancerous polyps. If
you’re stalling because of the
diarrhoea-inducing prep, it’s time
to man up: The ridges of your
colon need to be free of debris
for the best viewing.
Most important, if you screen
for and spot colon cancer early, a
ILLUSTR ATIONS ADAM NICKEL
cure is more likely. And scientists
keep discovering ways to make
testing easier, whether you opt
for a scope or one of the newer
tests on the block. Read on.
THE MORE CONVENIENT
COLONOSCOPY PREP
Colonoscopy veterans talk about
glugging close to four litres of
polyethylene glycol and following
a clear liquid diet the day before
the procedure. Today, many docs
split the dose into two parts or
offer a more palatable duo of
Miralax and Gatorade.
Soon you may even be able
to eat beforehand. Scientists at
the University of California at
Irvine found that people who
ate “low residue” foods like eggs
and white rice the day before felt
better and didn’t compromise
the results. Don’t defy doctor’s
orders; just ask if easier prep
options are available.
THE SCREENING YOU CAN DO
IN YOUR OWN BATHROOM
If you’re willing to scoop
your scat into a vial, a faecal
immunochemical test is an easy
way to screen yourself. It detects
proteins present in certain colon
cancers. You may have to repeat
these tests every year or two, not
the decade you can wait after a
clean colonoscopy.
THE TEST YOU CAN SWALLOW
Throw back a pill that contains a
tiny camera, and a specialist can
watch as it moves through your
colon, spotting polyps along its
path. Check with your doctor to
see if the PillCam is right for you.
THE VIRTUAL COLONOSCOPY
(NO PROBING REQUIRED)
A scan called CT colonography
uses low-dose radiation to
reveal tumours. The test does
require bowel prep, but it’s less
intense than colonoscopy prep,
says Dr Perry Pickhardt, chief of
gastrointestinal imaging at the
University of Wisconsin School of
Medicine and Public Health.
HEALTH
The Warning
Sign in the
Toilet Bowl
Give your doctor a heads up if
you notice blood in the toilet,
a change in your bowel habits,
or unusual fatigue. These can
signal colon cancer. If you’ve
always had gut trouble, raise the
red flag even higher. Conditions
such as inflammatory bowel
disease, irritable bowel
syndrome, or peptic ulcers can
delay diagnosis.
A recent study in the British
Journal of Cancer found that it
takes 20 percent longer for
people with these conditions to
be diagnosed with colon cancer.
That’s because your doctor
might blame any new or
worsening symptoms on
your existing condition, the
researchers say.
FEBRUARY 2018 39
 NUTRITION
Bowling For Breakfast
FOUR HEART-HEALTHY, FIBRE-RICH, SINGLE-SERVING, GRAIN-BASED MEALS WORTH WAKING UP EARLY FOR.
1 SAVOURY
BREAKFAST GRITS
If you like to start your day
with eggs, you’ll dig the
yolks with the grits.
2 tbsp shallot, finely chopped
½ cup low-sodium chicken broth
1 packet (30g) instant grits
2 large eggs
1 radish, thinly sliced
½ avocado, thinly sliced
In a pan on medium, heat 1
tsp oil. Add the shallot and
cook till soft, for 2 minutes.
Add the broth, then boil. In a
bowl, stir the broth and grits
till thick. Cook the eggs with
1 tsp oil in the pan. Top the
grits with eggs, radish and
avocado.
• 466 calories • 18g protein
• 34g carbohydrate (6g fibre)
• 30g fat
40 FEBRUARY 2018
2 CRACKED WHEAT
FRUIT BOWL
A spoonful tastes like you
rolled out of bed and into a
tropical resort.
¼ cup wheat, cracked
1 tangerine, peeled, sectioned
1 kiwifruit, peeled and sliced
1 tbsp unsweetened coconut
A few mint leaves, for garnish
In a small microwave-safe
bowl, stir the cracked wheat
into ½ cup water, and add a
pinch of kosher salt. Cover
and microwave on high for 5
minutes, then let the bowl
stand 2 more minutes. Stir
and top with the tangerine,
kiwi, coconut and mint.
• 269 calories • 7g protein
• 52g carbohydrate (9g fibre)
• 5g fat
M E N S H E A LT H . C O M . S G
3 CRANBERRY
CREAM OF WHEAT
Make a double batch – this
will keep well in the fridge.
Eat it hot or cold.
½ cup frozen cranberries
1 tbsp maple syrup
3 tbsp Cream of Wheat
2 tbsp toasted pecans, chopped
In a pan, add the berries, 1 cup
water and a little salt. Boil
until the berries burst, for 8
minutes. Stir in the syrup and
Cream of Wheat, and cook
per package directions. Turn
off the heat and stir till fluffy.
Serve in a bowl with pecans.
• 327 calories • 6g protein
• 47g carbohydrate (5g fibre)
• 14g fat
4 OVERNIGHT
PROTEIN OATS
It’s the ultimate one-
minute meal for a morning
workout guy.
½ cup old-fashioned rolled oats
½ cup milk
2 tbsp chocolate protein powder
1 banana, sliced
½ cup blueberries
In a jar or bowl, stir together
the oats, milk and protein
powder. Cover and refrigerate
overnight. In the morning, just
take off the lid and heat the
oats in the microwave for 1
minute. Stir in the fruits and
enjoy.
• 432 calories • 22g protein
•72g carbohydrate (9g fibre)
• 9g fat
Holy Whole
Grains!
Call it fibre power:
People who ate at
least three servings
of whole grains a day
were less likely to die
of heart disease or
cancer than those
who ate none, a 2016
study in Circulation
found. Whole grains
PHOTOS SAM KAPLAN
offer nutrients that
may delay conditions
that could lead to
disease, and the
fibre fills you up. (One
serving is ½ cup
cooked hot cereal.)
 NUTRITION

The Deli Counter

MYSTERY INGREDIENTS, NEEDLESS SUGARS
KEEP
IT CLEAN
AND CHEAP FILLERS HIDE BEHIND THE DELI INSIST THAT THE SERVER
AT THE DELI COUNTER USE NEW
CASE GLASS. READ OUR TIPS AND TAKE A GLOVES AND A CLEAN SHEET OF
PAPER TO WEIGH YOUR ORDER.
TICKET – WITHOUT PUNCHING YOURS EARLY. CROSS-CONTAMINATION CAN
INCREASE YOUR RISK OF
FOODBORNE ILLNESS.

BUY UNBLENDED OPT FOR

CUTS ORGANIC STOP WATCH THE DON’T FEAR
Processed meats, such Organic cold cuts must SUGARCOATING WATER NITRATES
as bologna, can contain come from animals that Beware of adjectives The processed cold cuts Neither the American
ILLUSTR ATION HAISUM HUSSEIN

fillers and proteins
from various animals,
says Phil Lempert of
SupermarketGuru.com.
“Sectioned and formed”
meats are less processed
but still have non-meat
additives. Whole cuts
are meat plus spices. If it
looks like it was cut from
an animal, it likely was.
were given no antibiotics added to cold cuts like may come added with Cancer Society nor
or growth hormones, “glazed,” “maple” or water in them. You can the National Research
per US Department of “honey” – they are all save your hard-earned Council claims that
Agriculture regulations. code words for sugar. cash by steering clear nitrates and nitrites
Plus, producers that If you’re going to be of lunch meats that definitely cause cancer.
raise organic turkeys or eating a sandwich every are labelled “enhanced Even food manufacturers
chickens for lunch meat day, that sugar can add with up to a 10 percent that say they don’t add
must give them 100 up. Stick with no-sugar solution.” Otherwise, nitrates usually do, often
percent organic feed – no options: Your body you’ll end up paying in the form of “natural”
animal byproducts. will thank you in the for a half kilo of water celery juice or celery salt.
long run. for every 5kg of meat Plus, nitrates and nitrites
you purchase. help prevent botulism!

F E B R UA RY 2018 41
 NUTRITION

Yogurt Or Kefir:
Which Is Better
As Your Probiotics
Boost?
YOU’VE BEEN GULPING DOWN THAT FAMILIAR BOTTLE OF
PROBIOTIC CULTURED MILK DRINK SINCE YOUNG TO CLEANSE
YOUR GUT. MEET ITS NEW REPLACEMENT – KEFIR.

I
Information technology
manager Jaxon Ji, 44, used to
treat himself to soft drinks
such as ice-cream soda, orange
and Sprite three to four times

TEXT JULIE STEWART & LEA WEE

a week.
“But I found them too
sweet and decided to look
for alternatives. I was also
concerned if there were too
many chemicals in them.”
Today, instead of soft
drinks, he drinks water
kefir, a fermented drink
made from water kefir
grains, and Jun kombucha
tea, which is fermented green
tea and honey.
PHOTOS 123RF

He says: “I used to have

severe rhinosinusitis. But I
don’t get it anymore. I hardly
get sick, and even if I do, it’s
just sniffles and throat itch,

42 FEBRUARY 2018 M E N S H E A LT H . C O M . S G

which do not require me to take
time off work.”
Ji is among the growing
number of people who ferment
their food and drinks at home.
They believe that these contain
probiotics that have health
benefits, especially for the
digestive system. Users
have reported better bowel
movement and improved skin
and immunity.
Read on to discover
everything about probiotics.
WHAT ARE PROBIOTICS?
Probiotics are live, beneficial
bacteria, and your digestive
system is rife with them. You
know this because yogurt
companies won’t shut up
about probiotics, and doctors
often prescribe them for
gurgling bowels.
What you may not know is
that these buggers can help
you lose weight. According
to a recent study review from
China, people who consumed
probiotics for at least eight
The theory is
weeks lost almost 1kg more, on
average, than those who didn’t.
that probiotics HOW THEY WORK
rebalance your The throngs of bacteria in your
gastrointestinal system mainly
gut ecology, fall into two squads: Firmicutes
and Bacteroidetes. Research
which means suggests that overweight
you have less
people tend to have more of the
former, while in slim people, the
inflammation latter variety holds sway.
The theory is that probiotics
and less fat rebalance your gut ecology,
which means you have less
accumulation inflammation and less fat
accumulation while still feeling
while still full. Result: less overeating and
a faster metabolism.
feeling full. WHAT TO EAT
Try one serving of a cultured
or fermented food every day,
suggests Dr Gerry Mullin, author
of The Gut Balance Revolution.
FEBRUARY 2018 43
 NUTRITION
Plain kefir, miso soup, sauerkraut
and kombucha (a kind of tea) all
fit the bill.
Yogurt is great too. Research
indicates that people who eat it
on a regular basis control their
weight better. The good bacteria
in yogurt deserve part of the
credit, but its filling protein
may also play a role, says Simin
Nikbin Meydani, a professor of
nutrition and immunology at
Tufts University.
Look for plain Greek yogurt,
not the sugary, fruit-on-the-
bottom stuff. If you need a hit of
sweetness, add some thawed
frozen berries or a scattering of
dark chocolate chips or dried
fruit pieces.
WHERE DO I GO FOR MORE
DETAILS ON PROBIOTICS?
Online, of course. The Facebook
group SG Fermentation Friends
has more than 1,600 members.
It was founded last year by civil
servant Mak Shao Xuan and two
other friends who were home
brewers and wanted to promote
home fermentation.
Members meet for picnics
where people bring along
fermented products for others
to sample. Mak and other invited
speakers from overseas also
conduct workshops, at a fee
ranging between $100 and $150
for each participant.
Another Facebook group, the
Water Kefir And Milk Kefir Grains
Blessing (SG), was founded last
year by a few mothers. They
were fermenting kefir grains at
home to boost their children’s
health, but ended up with too
many grains and decided to set
up a Facebook group to give
them away.
The group now has more than
2,500 members. While made up
largely of mothers, it has also
drawn pet owners who want to
feed kefir to their pets. Both
groups have a listing of
members who donate free
starter cultures.
Starter cultures include kefir
4 4 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
grains and “scobies.” A scoby, allow the body to get used to fresh and washed thoroughly to
short for “symbiotic colony of it, says Lynette Goh, a senior avoid bacteria contamination.
bacteria and yeast,” is a piece dietitian from the National Other usual basic food hygiene
of fibrous tissue that comes in Healthcare Group Polyclinics. practices such as washing hands
various colours, including cream, She says: “If it is introduced before preparation should also
yellow or dark brown. too quickly, bloating or other be followed.”
Like kefir grains, they gastrointestinal symptoms To ensure food safety, stay-at-
encourage fermentation. With may occur.” home mother Beth Chan says
each fermentation, scobies and She adds that it is also she washes her glass bottles,
kefir grains multiply, hence important to practise food plastic sieve and plastic spoon
people end up with extra pieces, safety when preparing before she starts preparing
which they can donate. fermented foods. the water kefir grains for
“For instance, vegetables fermenting.
ARE THESE PROBIOTICS used for fermentation should be She has been giving half a cup
REALLY HEALTHY?
Whether or not the fermented
foods have health benefits,
experts take a cautious view.
Fermented foods stay fresher
longer than the usual foods, says
Prof William Chen, director of
Food Science and Technology
Programme at the Nanyang
Technological University.
Fermentation occurs when
micro-organisms such as
bacteria or yeast convert organic
compounds such as sugars into
alcohol or acetic acids.
“The acidic environment kills
off ‘bad’ bacteria such as those
that cause food spoilage, and
ensures that good bacteria such
as potential probiotics survive
longer,” he says.
The crux of the issue is
“potential probiotics.” On the
one hand, probiotics have been
shown to help with a multitude
of health issues, especially
digestive health.
But without scientific testing,
one cannot assume micro-
organisms in home-fermented
foods are probiotics, says
Prof Liu Shao Quan from the
Food Science & Technology
Programme at the National
University of Singapore.
He adds: “True probiotics have
to be able to survive the journey
through the very acidic stomach
to colonise the intestines.”
Meanwhile, those who wish
to continue to eat or drink
fermented food should ensure
that they start slowly and
increase their intake gradually to
of water kefir every day to her
children, aged two and five,
since last April. She and her
husband drink two cups daily.
They have experienced no
adverse effects so far.
She says: “My kids poo more
each time, while my husband’s
and my bowel movements
became more regular. My
husband’s mouth ulcers also
disappeared.”
Besides humans, animals have
also purportedly benefited from
home-brewed food.
Lois Liu, who runs a hair
products company, has been
giving one teaspoon of milk kefir
to each of her four dogs every
day since August this year. Once
a week, she also gives them
a treat, which is water kefir
flavoured with fruit.
She says: “They had been
suffering from problems ranging
from skin rashes and bald
patches to bad breath and
constipation, and had to visit
the vet once a month. I was
trying to find other ways to
help them besides medication
and home-cooked food when
I read about kefir in July on a
Facebook group.”
After more than a month of
taking milk kefir daily, she says
their symptoms have improved.
She adds: “Their fur started
to grow, there was no more
bad breath and constipation,
and I have not taken them to the
vet since.”

The Water
Kefir And Milk
Kefir Grains
Blessingg (SG)
was founded
last yyear byy a
few mothers.
Theyy were
fermentingg
kefir ggrains at
home to boost
their children’s
health.

FEBRUARY 2018 45
 NUTRITION

The Health
Snob’s Guide
To Kale
TO SAY THAT THIS VEG IS GOOD FOR
YOU IS AKIN TO DECLARING THE
POPE’S RELIGIOUS CONVICTION.
BUT MAKING THIS BITTER GREEN
GIANT MORE TOOTHSOME HAS
PROVEN NO MEAN FEAT. UNTIL NOW.

1 Green
Credentials
Along with its brassica cousins cabbage and
broccoli, kale has something of an image
problem. Despite achieving superfood status
TEXT DAN MASOLIVER

with regular gigs at high-street juice bars, it’s

not so much celebrated as tolerated. But a little
culinary know-how goes a long way: “Kale lends
PHOTOS 123RF

itself to all manner of dishes, from salads to

winter braises,” says restaurateur Mark Hix.
Time to turn over a new leaf.

46 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
 A CURLY KALE

The sharp-tasting, full-

fronded poster boy of the
kale crew is a top source of
potassium, vital for muscle
function to get more from
your lifting sessions. Pair
with lean, white meat and
ensure your efforts reap
big rewards.

B REDBOR KALE

Also known by the more

chromatically “purple
kale,” antioxidant-rich
redbor leaves contain
more energising iron per
calorie than beef for
committed carnivores.

C CAVOLO NERO

Originally grown in
Tuscany, cavolo nero
(which translates as
“black kale”) is richer and
nuttier than its British
cousin. Stuffed with
isothiocyanates, it’s also
shown to have a potent
anti-carcinogenic effect.

D RED RUSSIAN

This sweeter, more tender

member of the kale family
packs 134 percent of your
recommended daily
allowance of vitamin C per
bowl. Your body’s immune
system is weaker during
intense training, so it’ll
look out for you when your
defences are down.

FEBRUARY 2018 47
 NUTRITION

Your
Fresh
2
Approach
With proper prep, kale needn’t leave
a bitter taste in the mouth. You can
start by removing the hard stems.
The majority of kale’s nutrients
are contained in its antioxidant-
rich leaves. Hix advises using a
razor-sharp paring knife. Studies
have shown that dull knives can
cause the leakage of nutrients such
as calcium and potassium.
Next, rinse and dry your leaves in
a salad spinner. Now treat them to a
light massage, which will relax the
kale’s tough cellulose structure,
reducing some of that trademark
bitterness.
Finally, bring out the heavy-duty
cookware. “I like to keep things
simple, so these recipes don’t
require anything more than a
heavy-bottom saucepan,” says Hix.
“This is the best thing to use when
slow cooking, as it retains more heat
and helps to speed up the process.”
Now, fire up the hob.

48 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
3
Handle
The Heat
For such a nutritional juggernaut, kale is delicate.
It may contain considerably more vitamin C than
spinach, but bring it to a boil and you’ll lose more
than a third of this immunity-boosting benefit.
A steam or a gentle stir-fry will lock in the
hyper-heralded nutrients.
And whatever you do, says Hix, don’t add bicarb
of soda to the water. Your granny may have sworn
by its ability to keep the colour in your greens, but
it’ll crucify cruciferous vegetable’s healthy benefits.
Protect, then serve with recipes from Hix Soho.

A CURLY KALE WITH BUTTERFLY PRAWNS

Serves 4
• Olive oil for frying
• A head of curly kale, washed,
trimmed and cut into 2cm pieces
• Flaky sea salt, to taste
• 12 whole tiger prawns
• 2 tbsp butter
• Dried chilli flakes

METHOD
Heat 8cm of oil to 180 deg C in a thick pan. Deep-fry
the kale in handfuls until crisp, then pop on kitchen
paper and scatter with salt. De-head the prawns, slice
lengthways and baste with butter and chilli. Cook on a
griddle pan. To finish your dish, deep-fry the prawn
shells, then dry and blend to a coarse powder with the
chilli and salt. Sprinkle over the top for an electrolyte-
replenishing feast.

FEBRUARY 2018 49
 NUTRITION

B BRAISED PORK WITH PURPLE KALE

Serves 4
• 500g pork cheeks, cut into chunks
• 1 tbsp vegetable oil
• 60g butter
• 2 onions, finely sliced
• 50g flour, plus dusting
• 500ml dry cider
• 700ml chicken stock
• Salt and black pepper
• 250g purple kale, stalks removed

METHOD
Season and lightly flour the pork. Fry the
cheeks in oil on high heat until brown. Melt
the butter in a heavy-based pan and cook
the onion for two minutes until soft. Add
the flour, reduce the heat, then gradually
add the antioxidant-rich cider and stock.
Bring to the boil, add the pork, season with
salt and pepper, and simmer for 60 to 90
minutes. Reduce the sauce, then steam the
kale until tender. Serve.

BRASSIC INSTINCT
Kale may be the leafy green du
jour, but don’t write off its less
fashionable brethren.

CABBAGE
If coleslaw leaves you limp, unlock
added benefits with kimchi – a
fermented, spicy cabbage shown to
have a powerful probiotic effect.

CAULIFLOWER
A distant relative of kale, cauliflower
is loaded with choline, vital for
cognition and brain health, says the
Journal of Neurophysiology.

BRUSSELS
A veg for life, not just for Christmas,
sprouts are the top pick for anti-
cancer glucosinolates, reports the
journal Acta Horticulturae.

50 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
 C CAVOLO NERO WITH CHESTNUTS

Serves 4
• 250g frozen chestnuts, peeled and halved
• 400g Cavolo nero
• 1 tbsp cold-pressed rapeseed oil
• Sea salt and fresh black pepper, to taste
• 80g Berkswell cheese (or a hard cheese like
parmesan)

METHOD
Gently fry the chestnuts for 3 minutes or until
golden. Bring a large pan of salted water to
the boil. Add the cavolo nero kale for 40 to 50
seconds, transfer to a bowl using a slotted spoon,
then immediately drizzle with rapeseed oil and
season to taste. Serve with the chestnuts for an
added hit of vitamin C, helping you absorb more
iron from the kale. Add the finely grated cheese
and dig in.

D GRILLED PLAICE WITH RUSSIAN KALE

Serves 4
• A large plaice, cut on the bone into 4
• Olive oil for grilling
• Salt and white pepper
• 700g Anya new potatoes, washed
• 150g red Russian kale, trimmed
• 60g butter
• 1 tbsp chopped chervil
• A lemon, in 4 wedges

METHOD
Brush the selenium-rich fish with oil and season,
then pop it under a hot grill for about 5 minutes
each side. Test it with a small knife, near the bone.
Boil the potatoes until soft, then cook the kale in
boiling salted water for 2 minutes. Melt the butter
in a pan, add the kale and blood pressure–curbing
chervil and serve with the fish, spuds, lemon and –
oh, go on then – extra butter.

FEBRUARY 2018 51
 NUTRITION

Meat Your Match

FOR THE CARNIVOROUS GYM GOER, RED AND WHITE MEAT HAVE LONG
BEEN IN NUTRITIONAL COMPETITION. BUT WHICH PROTEIN STEPS
UP TO THE PLATE, AND WHICH DESERVES THE CHOP?

CHICKEN STEAK
VS
2400
The average number of o
€3200
he price of the world’s
Th
chickens a UK meat-eatterr most
mo expensive steak at
will consume in his or her Parisian
Pa butcher’s shop
lifetime – that’s 0.6 a w
week lmard Eleveur Boucher
Polm

LAB TALK Forget tabloid scare stories. Eating red

More fact than fad, chicken broth’s
anti-inflammatory properties really do meat more than three times per week does
relieve respiratory infections, says the not damage blood pressure or cholesterol
American College of Chest Physicians. levels, according to Purdue University.

215 1G 48G 43G 7G 349

VITAL STATS

TE X T LOUE E DESSE NT-JACK SON

Per 200g
Per 200g

serving
serving

Calories Saturated fat Protein Protein Saturated fat Calories

On building his X-Men body: “If there is a place in ENDORSEMENTS The detox devotee on giving in to your blood
hell for people who eat chickens, I’ve booked a lust: “I don’t eat red meat, but sometimes a man
suite bigger than anybody.” needs a steak.”
Hugh Jackman Gwyneth Paltrow

BUTCHER’S BILL PHOTOS MICHAE L H E DG E & DAN MAT TH E WS

$$$

Lower More versatile Cheaper Comes Creatine hit Healthy fats Choice of cuts Extra man points
cancer risk in buckets

Lend your next barbecue a delicious twist with this CHEF’S TOOLS Impress dinner guests with a restaurant-quality
rotisserie attachment, and you can kick back medium-rare. Set the thermometer to 60 deg C and
with a cold one as your meat gets an even grill it bleeps when your meat is cooked to perfection
Battery operated rotisserie Digital fork thermometer

THE MEN’S HEALTH VERDICT: CHICKEN WINS!

As a means of sating your primal urges, steak undoubtedly cuts the mustard. However, it falls
fowl of chicken’s superior nutritional profile. Poultry’s lean calorie count and lower cost make
it the best buy for muscle builders. Just make sure you’re armed with chilli sauce.

52 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
 TIME WELL SPENT

Wow Her This V-Day

At The Amara
LUXURY HOTEL SUITES, SUNSET WALKS
AND MEALS TO DIE FOR. IF THIS DOESN’T
GET YOU LOVIN’, NOTHING WILL.
Picture the two of you walking along the shoreline as the sun sets
in the horizon, before returning to the resort for a romantic dinner
with champagne in hand. Relax in the comforts of well-appointed
accommodations before waking up to the sound of nature calling
you to a hearty breakfast. Amara Sanctuary Resort Sentosa is sure
to set the mood for romance this Valentine’s Day, especially with its
Romance Experience Package, which includes a four-course dinner
for two, among other romantic delights. Our pick of its menu: The
French cod on tiger prawn risoto with a side of baby spinach with
furikake butter emulsion. That’s gotta get her hungry in more ways
than one. Packages start at $450++ for a deluxe room.
For more information, check out www.sentosa.amarahotels.
com/promotions/romance. TRAVEL
SINGAPORE AIRSHOW 2018 Be prepared to have your
breath taken away and be awed by the stunning aerobatic
flying displays and swashbuckling manoeuvres of the pilots,
get up close with the aircrafts on static display – both
commercial ones and business jets – and view the latest
aerospace technologies and innovations in 2018’s edition of
the Singapore Airshow, one of the most important aerospace
and defence events in the region.
 Feb 10 & 11, Changi Exhibition Centre, tickets from $22.
For more info, head to www.sistic.com.sg/events/
cairshow2018.
EVENT

RUSSELL PETERS – DEPORTED WORLD TOUR Global

comedy phenomenon Russell Peters will bring his world tour to
Singapore for one night only. Audiences can expect nothing less
than his signature interactions with them, along with new
material designed by the man himself. As a bonus, the Tour will
also feature one of David Letterman’s favourite comics, the
legendary raconteur of weird stories, comedian Jake Johannsen.
 Feb 24, Singapore Indoor Stadium, tickets from $108. For
more info, visit www.sportshub.com.sg/sportshubtix/Pages/
Russell-Peters-2018.aspx.

FIFTY SHADES FREED

Time to spice things up this
Valentine’s with your partner
by gaining inspiration from USEFUL YOUTUBE VIDEO OF THE MONTH
this power couple. In this third 14 Ways To Survive
chapter of the film adaptation Chinese New Year
of the worldwide best-selling (#calmcomebacks)
series Fifty Shades, It’s reunion season,
protagonists Christian Grey and you have to attend
family gatherings and
and Anastasia Steele get
meet relatives whom
hitched and dive headlong into you see probably once
events that were set in motion a year. Here’s how
in 2015 and 2017’s big screen to answer those
MOVIE

phenomenon, which grossed Search Youtube for questions that

almost $950 million globally. typically revolve
“14 Ways To Survive Chinese New Year around your personal
The new instalment arrives (#calmcomebacks)” life, like whether
just in time for Valentine’s Day you’ve got a partner,
2018. Don’t miss the climax. Log on to: how are your studies
 Opens Feb 8 in cinemas. www.youtube.com/watch?v=RdT3nF_s8bM or work, or…

FEBRUARY 2018 53
 GEAR AND GADGETS THAT GIVE YOU THE EDGE

YOUR BEST NON-LIVING

1
COMPANION
GET THIS: Anki Cozmo.

READY FOR: The best robot toy to keep you and your friends entertained! US-based Anki
is not the first company to enter the robot toy market, but its AI-powered bots would prove
to be the ones on which you’d shower the most affection. Why? Because unlike its other
competitors, the Cozmo has greater intelligence and a bigger personality. Yes, it has moods.
You heard that right. When you play games with it, if it loses, it will stomp angrily. But if you
lose to it, the robot will spin around happily.

THE BEST PART: An AI-powered robot with moods? This beats most of the robot toys
out there.
TEXT NICHOLAS WOO

COST: US$179.99 ($241). For more info, visit www.anki.com/en-us/cozmo.

54 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
2
NEVER LOSE
YOUR KEYS AGAIN
GET THIS: Trackr Pixel.

READY FOR: Finding lost stuff! How many times have you
dug under your sofa or rummage through your drawers
looking for your keys… only to realise they were in your
pocket all the time? Say goodbye to losing your items with
this tiny Bluetooth tracker. Simply attach it to the item you
want to track and sync the tracker to your smartphone. Voila!
You can now track the tracker’s and your item’s location via its
app – it will show how far, or near, you are, in relation to the
tracker. Otherwise, if you’re in the general area, activate the
tracker’s ringer to make it start ringing to be reunited with
your lost item.

THE BEST PART: If you lose your smartphone and you’re

out of its Bluetooth range, simply activate the tracker’s
Crowd Locate Network function. Other tracker devices will
help to ping the smartphone if they are within range of your
lost device.

COST: $38. For more info, visit https://secure.thetrackr.com.

3
SIZE ISN’T EVERYTHING
GET THIS: Bose Soundlink Micro speaker.

READY FOR: Bose’s latest addition to its speakers family, which brings new meaning to the phrase
size isn’t everything. It weighs a mere 290g and is just 9.5cm wide and deep, which means you can
carry it everywhere you go – even in your pocket. And you don’t have to worry about quality: The
speaker is made with the company’s trademark audio technology, which means you’ll still get to enjoy
great sound quality, all from an enclosure that can sit in the palm of your hand.

THE BEST PART: The speaker’s waterproof IPX7 rating means you can bring it to any outdoor
occasion. We loved that Bose’s Connect app allows you to pair it with another Soundlink Micro
speaker for double the volume in stereo!

COST: $179. For more info, visit www.bang-olufsen.com.

FEBRUARY 2018 55
 GEAR AND GADGETS THAT GIVE YOU THE EDGE

4
MISS NOTHING!
GET THIS: 360Fly 4K camera.

READY FOR: The last action camera you’ll ever need

– 360-degree types are trending right now, but this
4K gadget is the world’s only single lens 360-degree
camera. What this means is that there’s no need for
any image stitching, unlike the other options
available out there. So go ahead and take that
360-degree panoramic view of the sunrise as you
glide along the sky in a hot-air balloon. You don’t
have to worry about preparing extra lenses or lug
large cameras around – the item weighs in at a mere
172g, and its spherical shape means it can sit
comfortably in your hand.

THE BEST PART: The camera’s dust-proof,

shock-proofand waterproof, so you can bring it to
almost any outdoor adventure!

COST: $920. For more info, visit www.360fly.

com/360fly-4k.

5 POST-GROCERY
SHOPPING
MADE FUN
GET THIS: LG Side-by-side Refrigerator with
Instaview Door-in-door.

READY FOR: Revolutionizing the manner you store

your food at home. Part of its Signature products,
this refrigerator from the Korean conglomerate will
change how you view household appliances. For
instance, if your hands are full when you want to open
the fridge, the Auto Open Door feature solves the
problem: Simply step on the “Door Open” light
projection on the floor, and the fridge gently opens.
Also, the Custom Chill pantry allows you to store a
wide range of foods, from meats to fresh produce,
with its customizable temperature settings.

THE BEST PART: The Instaview Door-in-door feature

is definitely going to be the topic of conversation when
guests come over. The sleek mirrored glass panel
allows you to check the contents stored in your
fridge with just two quiet knocks, without having to
open the door. Just ensure that the contents are not
haphazardly placed inside, of course.

COST: $10,888. For more info, visit www.lg.com/sg/

refrigerators.

56 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
 6
THE LAPTOP WITH
PERSONALITY
GET THIS: Avita Liber Laptop.

READY FOR: The most affordable laptop you can ever find. Working
in Singapore often means working on the go, be it answering calls
from clients on the MRT or typing reports on the bus. The Hong Kong-
based company has recently launched its series of notebooks, which
will increase your efficiency by leaps and bounds. Checking in at a light
weight of 1.5kg and with a slim design, you won’t feel that it’s a hassle
to bring it from one place to another. And if the worry of someone else
mistaking your laptop for theirs comes to mind, fret not, because the
notebook comes in eight colours that would suit your personality, from
Urban Ruby for the stylish urbanite to Princess Pink that would be in
line with your inner diva.

THE BEST PART: The company will be collaborating with local

designers and design institutions to create and produce customized
casing patterns. So your laptop casing might potentially be your face
superimposed with your favourite K-pop group. Riiiightttt.

COST: From $699. For more info,

visit www.avita.global/sg/product/liber.

FEBRUARY 2018 57
 GEAR AND GADGETS THAT GIVE YOU THE EDGE

7
THE SOLUTION TO YOUR
CLEANING NEEDS
GET THIS: Philips Smartpro Active Robot Vacuum Cleaner.

READY FOR: The only vacuum cleaner you’ll ever need. There are robot
vacuum cleaners that don’t suck up all the dust in your home. This is not one
of them. In fact, the cleaner from the Japanese company comes equipped
with the Triactive nozzle, which cleans double the area in a single stroke,
reducing your cleaning time by half. It also comes with its Smart Detection
System, which allows it to clean your house on its own, and pick an optimal
cleaning strategy to avoid any distractions or obstructions, so you don’t
have to shift it as and when it hits your leg or the coffee table for the
umpteenth time.

THE BEST PART: If you want to get lazier, the weekly scheduling function
allows you to pre-set your cleanings, so you can answer a confident “yes”
to your wife when she goes, “Have you cleaned the house already?”
(Even if you’re not at home!)

COST: $899. For more info, visit www.philips.com.sg.

58 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
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 STYLE MANUAL

Sneak Peek
BEEN TELLING YOUR MATES YOU’RE A SNEAKER HEAD?

 T E X T K E LV I N L E O N G  P H OTO G R A P H Y P H YC I L L I A & (E V E N T ) S O L E S U P E R I O R S G  A R T D I R EC T I O N & D I G I TA L I M AG I N G A S H R U D I N S A N I

WE GIVE YOU THE 101 THAT WON’T BLOW YOUR COVER.

T
To cop or drop? Are yours beaters
or on ice? If all that sounds
gibberish to you, then you
might want to read on to attain
sneaker enlightenment.
Face it, buying a general
release pair of sneakers off
the shelves on your weekend
shopping spree downtown is
no longer enough to keep you
in the game.
The sneaker game has gone
up several notches, and people
are using every possible means,
be it from stores, ballots, online
and on-site camp outs to even
“backdoor” methods.
So, no, this is no longer a game
on the streets; this is a community
that has its own unique lingo,
culture and even rules.
Let’s start.

WHERE DO WE BEGIN?
Sneaker history goes way back to
the 18th century when plimsolls
were introduced before Marquis
Converse revolutionized it with
the Converse All Star in 1917.
Fast forward to 1924 and you
have Adi Dassler, who created
a brand named after himself:
Adidas. His brother, Rudi, went on
to start another brand: Puma.
In 1950, teens began taking
sneakers seriously – the term
came about because they
produced little sound when
walking and you could sneak up on
anyone unnoticed.
Then came a certain “His

60 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
FEBRUARY 2018 61
 STYLE MANUAL
Airness” called Michael Jordan,
who made the professional
basketball game look like his
backyard playground. He inked
a contract with Nike in 1984 and
was presented with his own shoe
called Air Jordans.
The National Basketball
Association was unimpressed
with Jordan’s new kicks and fined
him US$5,000 every time he wore
them on court due to a lack of
white on the shoe colour. And, as
they say, the rest is history and
the first sneaker royalty was born.
WE TAKE IT BACK LOCAL
Moving back to our sunny island,
sneaker culture has been abound
for decades, but went up a notch
in 2003 when sneaker-centric
stores like Limited Edt and
Leftfoot began popping up.
While shops like Seek, The
Social Foot and Hoops Factory
continue the legacy, the arrival
of Dover Street Market in July
2017 was the telltale sign that
Singapore was becoming a big
player in the market.
“The popularity of sneakers
has definitely increased
tremendously in recent years.”
said Petr Stastny, Commercial
Director of Adidas Singapore.
“Proof of this burgeoning
trend can be seen from sneaker-
centric events increasing in
scale year-on-year, larger fan
bases and enthusiasts sporting
their favourite kicks on the
streets, the opening of stores
online and offline catering
to this niche, as well as the
sheer number of models,
silhouettes and expressions
available to date.”
SINCE ITS INCEPTION, SOLE
SUPERIOR HAS EVOLVED
FROM A SMALL-SCALE FLEA
MARKET TO A FULL-BLOWN
SNEAKER CONVENTION.
62 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
PUTTING THE RED
DOT ON THE MAP
With a growing sneaker
community here in Singapore, it
was only a matter of time before
the first sneaker convention took
place. And that happened in 2013,
when Dexter Tan and Jonathan
Fong decided to emulate big-
name events like Sneaker Con and
Sneakerness with Singapore’s
very own showpiece event, Sole
Superior, held at marquee club
spot Zouk.
Since its inception, Sole
Superior has evolved from
a small-scale Sunday flea
market-style sneaker convention
to a full-blown showcase that
saw more than 4,900 people
at the 2017 edition.
“The idea started when [Sole
Superior organisers] wanted
Singapore to have its own sneaker
convention after seeing what
other countries were doing,
especially in Europe and the US,”
Tan explained.
“We personally enjoy attending
sneaker events but were peeved
when no one wanted to make a
local sneaker-con happen. So we
put in our own money and made
one happen on our own.
“The first year, we had about
1,900 people and it grew steadily
to about 4,000 in 2016.
“The year 2017 saw our biggest
turnout yet – with more than
4,900 showing up.”
THE ONES WHO WERE
THERE FIRST
Things like culture and
conventions don’t happen
overnight, and it’s all a
culmination of collectors from all
BASIC
SNEAKER
LEXICON
DON’T EVER WALK
INTO THE TRAP OF
PRETENDING TO
KNOW THE SCENE
WHEN YOU’RE OUT
WITH A CREW OF
SNEAKER HEADS.

 DROP OR COP
Cop means getting
your hands on a pair;
drop means you aren’t
interested

 COLOUR WAY
The combination of
colours on a sneaker

 BEATERS
The pairs that you
wear often and “thrash
them good”

 ON ICE
An unworn pair in your
collection, perhaps to
resell in the future

 CAMP OUT
Not in the jungle but
outside a store for a
sneaker release

 OG
Refers to the first
release of a shoe

 GENERAL
RELEASE (GR)
A particular model
that is available at most
retailers

 GRAILS
Think bucket lists. The
sneakers that you must
have before you die,
although every sneaker
head has his/her own
“grail”

 DEAD STOCK (DS)

Simply means brand
new condition or those
no longer produced

 NEAR DEAD
STOCK (NDS)
Shoes that have been
worn or show slight
wear and tear

 SIZE RUN
Refers to the amount
of stock a retailer or
reseller has

FEBRUARY 2018 63
 STYLE MANUAL
THE THRILL OF THE CHASE
WHEN YOU COP A PAIR
AFTER WAITING AND
CAMPING FOR HOURS
ONLINE IS AWESOME!
walks of life coming together.
Just like Daniel Wong, 29,
who has been collecting sneakers
since he was a 14-year-old St
Andrews Secondary School
student, when he was influenced
by the coach of his school
basketball team.
“My basketball teacher showed
me his pair of gold Nike SBs in
training one day, and that very
weekend, I brought my parents
to Limited Edt at Queensway
and bought the last pair of Size
12. That was how I got started.
And that same pair is still in my
cupboard, even though it’s not a
hype shoe,” he said.
Having resided in China and
New York City in the past decade,
Wong has seen how the sneaker
communities in those cities come
together, and is stoked to see the
local scene becoming increasingly
popular.
“Every country has its own
sneaker culture, and I was lucky
enough to experience it in China
and New York,” he said.
“In China, sneakers were rare,
so I got friends in Singapore to
buy them and I’ll collect when I’m
back on holiday. But when I was
in New York, that was when it got
serious. I had more excess to hype
stores and met tons of fellow
sneaker heads who pointed me in
the right direction.
“All in all, I have laced up more
than 300 pairs of sneakers – and
there is no sign of my stopping!
It has become even more
interesting now that we have so
many sneaker heads and groups
coming onto the scene.”
Another sneaker fanatic, Marc
64 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
Aw, has been at it since his Shatec
days, and was one of the biggest
collectors featured at last year’s
Sole Superior event.
Not only does he have enough
sneakers to fill up every inch of his
HDB bedroom, the 39-year-old
has even rented storage space in
a Tampines warehouse (no we’re
not revealing the location) to keep
his precious loot intact.
“This is more than just a hobby
to me. The thrill of the chase when
you cop a pair that you’ve seen
on social media and camped out
for hours online is just awesome,”
exclaimed Aw.
“But I’ve switched it up in
the last two years. From buying
almost every pair that I can get my
hands on, I now only go in for the
ones that shout out to me.
“Everyone has his own
[sneaker] grail, and one man’s
poison may be another man’s
meat. Like how I like my Airmax
Moon Landing but a couple of my
mates don’t dig it at all.
“So just go with what you really
want to rock on your feet instead
of what social media tells you is
the current hype.”
WITH THE GOOD COMES
THE BAD
While most sneaker heads are
purists who have been in the
game for years, the emergence
of sneakers as a form of
showboating has corrupted what
was a very niche market space.
Anyone who went down to the
Yeezy 350 v2 ballots at Pacific
Plaza in November and December
last year would have seen two
very distinct types of folks in
FEBRUARY 2018 65
 STYLE MANUAL

10 LINES TO LOOK LEGIT

WITHOUT BREAKING
THE BANK
YOU WANT TO BE GENUINE IN A ROOMFUL OF
SNEAKER HEADS BUT DON’T HAVE THE DOUGH TO
KEEP UP WITH EVERY RELEASE? FRET NOT! HERE
ARE 10 LINES THAT WILL KEEP YOU RELEVANT AND
TIMELESS UNLESS YOU READ THIS IN 2020.

ADIDAS ULTRABOOST REEBOK INSTAPUMP

Touted as the line that
brought Adidas back to the
top, the Ultra Boost is not
letting up, with 4.0 adding
a splash of mult-colour
releases to continue its
dominance.
NIKE FLYKNIT TRAINER/
VAPORMAX
Anyone who has worn a
pair of Flyknit Trainers
or Vapormax will tell you
how it is one of the most
comfortable sneakers in
the market. The Vapormax
has transcended
boundaries with newer
colour ways.
ADIDAS NMD/XR2
One of Adidas’ most
successful sneaker lines,
the NMD/XR2 makes it
easy to stand out among
the crowd.
CONVERSE 1970
SERIES (JACK PURCELL/
CHUCK TAYLOR)
Any sneaker head would
have owned and probably
still has a pair of these in
his locker. One of those
makes that never goes out
of style.
ASICS GEL LYTE 3/5
The Gel Lyte looks and
feels like a pair of series
cross trainers and it
probably is. Good for
a weekend of chilling
downtown.
FURY
Not everyone’s cup of tea
but the Instapump Fury
has a place in everyone’s
memory as the go-to
shoe back in its heydays.
Has made a comeback to
keep its market presence
going strong.
NEW BALANCE 998/997
Take it back old school
with this vintage series.
The 998/997 has been
there since the start and
will always stay true. If
it’s good enough for the
late Prime Minister Lee
Kuan Yew, then its good
enough for anyone.
VANS NEW ERA/SLIP
ONS/SK8-HI
The Vans cult following
never ceases to amaze.
This trailblazer among
the skateboarding scene
will ooze appeal anywhere
you go.
NIKE AIR JORDAN
You can never go wrong
with the shoe called
Jordan. Rocking a pair of
Air Jordans will always
keep you at the top of
your game.
PUMA SUEDE/DISC
Sleek and true to style, the
Puma Suede/Disc makes
a perfect walkabout and
brings out that playful
lifestyle of yours.

66 FEBRUARY 2018 M E N S H E A LT H . C O M . S G

5 RELEASES TO LOOK OUT FOR IN 2018
1. Nike x Off-white “The Ten”
Collection 2018
If you haven’t heard of the Virgil
Abloh’s collaboration with Nike
that took the sneaker world by
storm late last year, you were
probably living under a rock.
Rumour has it that there will
be the Vapormax style that will be
released in two new colourways
(black/total orange and white/total
orange). Release date is said to be
in the latter months of 2018.
2. Pharrell x Adidas NMD
Human Race Trails 2018
There were only 500 pairs of the
Chanel X Pharrell Adidas Originals
Hu NMD in November 2017, which
are reselling for five figures.
Disappointed fans will have
something to smile about when
the Hu Trails go on sale in brand
new colourways, most notably
the “Blank Canvas” and “Holi.”
Release date is scheduled for
February and March.
3. Nike AF100 Air Force 1
Collection
To continue the 35th anniversary
celebrations of the Air Force 1,
BECAUSE OF INSANE
DEMAND, SCALPERS HAVE
EMERGED IN DROVES TO
COP AND RESELL.
the snaking queue.
There are the genuine sneaker
heads who are excited by the
thought of owning a pair, and then
there are the even more excited
crew of youngsters who have the
innate skills of doubling up their
wait time by posting their catch on
Carousell for double the money.
That is a problem plaguing the
sneaker community not just here
but all over the world.
Because of the insane demand
for the product, scalpers have
emerged in troves. They queue
and cop a pair to resell for a high
price online.
And that irks sneaker purists
like Wong, who sees it as a bane
of the entire system.
He said: “You cannot deny
that this sick culture came about
because sneakers have gained
a strong popularity, but that
also makes it frustrating for [the
genuine collectors].
“I’ve heard so many of them
in queues or on social media
platforms fl aunting their high
Nike has confirmed the release of
a new pack titled “AF100,” which
will include collaborations with
Acronym’s Errolson Hugh, Travis
Scott, Roc-a-Fella’s Kareem “Biggs”
Burke, Don C and Off-white founder
Virgil Abloh.
4. Air Jordan 3 OG “Black Cement”
One of the most popular sneakers
in the Nike stable is back with a
bang. The “Black Cement” is slated
for a 2018 release.
This pair needs no introduction,
and here’s the tip for you: The
release date for 2018 is on Michael
prices, and that just turns me off.
“And some even resort to
borrowing money to cop sneakers
for resale value – and that is just
wrong. This is ultimately still a
hobby and not a means to profit,
in my opinion.”
But brands like Adidas and
popular stores like Limited Edt
are now wiser to these scalpers,
as a throng of new measures
have been taken to ensure ballots
are fair.
From giving out ballot tags a
day before the draw to measuring
feet size on the spot, more and
more ways are being brought in to
cope with this sickening disease
that plagues the community.
Having said that, ask the
thousands of sneaker heads
across Singapore and they will tell
you every minute of their chase
has been worth it.
And we’ve included some tips
in these spreads – a little show-
and-tell to help you understand
the sneaker culture and trends to
keep your feet dancing in 2018.
Jordan’s birthday.
5. Sean Wotherspoon Air
Max 97 x Air Max 1 Hybrid
Probably one of the most colourful
sneakers you’ll ever see in 2018.
Having won Nike’s Air Max “Vote
Forward” contest, Wotherspoon’s
design has finally launched to
much aplomb.
Scheduled for an Air Max Day
release in March 2018, a limited
release took place late last year.
But make sure you stay tuned to
get your hands on the most-hyped
kueh lapis ever.
FEBRUARY 2018 67
 GROOMING ESSENTIALS

The 7 Rules
of Electric
Shaving You
Must Know
GET THE MOST FROM YOUR
ELECTRIC RAZOR WITH THESE TIPS.

1/ BE PREPARED
Unless you’re using one of the
new breed of wet and dry
shavers – which can be used
with or without water – you’ll
get much better results from
an electric shaver if your
stubble is bone dry and stiff.

T E X T E D I T O R S O F M E N ’ S H E A LT H & N I C H O L A S W O O
To make sure it’s free of dirt
and sebum (the skin’s natural
oil), use an alcohol-based
pre-electric shave product.
Most are formulated with
ingredients like vitamin E,
ensuring that your skin is
protected, and irritation is
kept to a minimum.

2/ GET THE
ANGLE RIGHT
PHOTOS 123RF

Hold the shaver at right

angles to your face, and use
your free hand to pull your
skin taught as you shave so
the hairs stand upright. This

68 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
will ensure maximum contact
with the skin, reduce shaving
time and minimise snagging.
Foil shavers work best using just
back-and-forth strokes, while
rotary shavers should also be
used with circular motions.
3/ KEEP COOL
Due to the fact that they’re
motorised, most shavers
generate a degree of operational
heat – bad news for sensitive skin
4/ GIVE IT SOME TLC
Shavers are like cars: They
perform better if properly
maintained and any worn out
parts are replaced. Many now
come with their own cleaning
systems. If yours does, use it.
Not only will it help to deliver a
better shave, it will prolong the
product life too. Use the cleaning
brush provided to remove any
whisker dust from the cutters
and foil after each shave, but be
foil will need replacing every one
to two years, depending on the
toughness of your stubble. Most
men neglect to do this, and if you
do, you’ll end up pressing harder
to get a decent shave and irritate
the skin in the process.
Details of replacement parts
come with the manual, so make
sure you keep it safe.
5/ STICK WITH IT
Patience is a virtue with any

as it can cause irritation. Always
tackle the sensitive areas like the
neck first while the shaver is still
cool. Press lightly and don’t go
over the same spot repeatedly.
gentle as these parts are delicate
and easily damaged. Never tap
the shaver on the edge of the
sink to remove residues.
If you’re using a foil shaver, the
kind of shaving technique, but it’s
especially important if you’re a
newbie to electric shaving.
If you’ve been using a wet
razor all your life and decide to
go electric, your skin can take
several weeks to adjust to the
new shaving technique.
Stick with it, even if you
experience some mild irritation to
begin with.
6/ KEEP YOUR
PRESSURE EQUAL
Apply equal pressure on the
shaver and don’t press into the
skin too hard. Let the tool do the
work. Focus on pulling the skin
tight to give a flat, even surface
for the shaver to run over. Most
importantly, keep your shaver
clean. The cleaner your tool,
the more efficient it will be at
cutting, resulting in the least
amount of irritation.
7/ NO TIMETABLE
NEEDED
HOW TO
PREVENT
RAZOR CUTS
WHEN YOU
SHAVE
„ Shave irritation is
preventable, no matter what
kind or how it appears. The key
lies in finding the source and
getting the right tools to fix it.
„ First, be sure your technique
is correct: Start with a shave oil
and use short strokes moving
with the grain, never against
it. That will leave a small part
of the hair shaft at the skin
surface so it won’t become
trapped underneath and cause
painful ingrown hairs. This is
especially prevalent in men
with coarse, curly beard hair.
„ For guys with this specific
hair type, look for brands that
offer safety razors that are
equipped with a double-ended
blade that does the job with
less irritation.

Shavers are like cars: They Maintain your stubble on a

daily basis using oils, balms,
„ Guys with straight hair

perform better if properly

who develop a rash-like
conditioners or moisturisers irritation after shaving
to keep your hair and skin as should try an extra-sensitive
maintained and any worn out hydrated and healthy looking aftershave lotion.

parts are replaced. as possible. There’s no set rule

when it comes to maintaining the
growth and length of your facial
onses to rejection (in ca hair. When it gets a little scruffy
or too long, then tidy it up.
„ Alternatively, blades aren’t
the only way to shave. Electric
models use foil blades that
trim hair at the skin’s surface
without shaving too close.

FEBRUARY 2018 69
 GROOMING FAST FIXES

Trim Off
Years In
Just Minutes
HAGGARD ISN’T HOT. USE THESE
STRATEGIES TO FRESHEN UP YOUR
TIRED FACE AND LOOK YOUNGER
INSTANTLY.

A man’s face is his autobiography, Oscar Wilde once said.

Or if he didn’t, he should have. (Keith Richards didn’t
need to write 576 pages – his cover photo said plenty.)
What does your face say? If it’s “No sleep, teething
baby, big presentation, too many beers, need a nap,”
then maybe a rewrite is overdue.
“We admire people who look like they take care of
themselves,” says Sylvie di Giusto, an image consultant
and corporate trainer. “But image is all about the
micromanagement of your eyes, skin, hair, teeth and so
many other seemingly minor elements.”
Do an about-face with these overnight fixes.

1 2
CHECK YOUR BAGS
Fight dark circles and
puffiness by daubing on
an eye cream that has
peptides to support and
revitalise your skin, and
caffeine to tighten it,
says Dr Rachel Pritzker, a
Chicago dermatologist.
Store it in the fridge and
apply it cool, Dr Pritzker
says. Or use cold
compresses on your
eyes for immediate relief
BULLDOZE
DEAD SKIN
Turn to an exfoliating
wash that contains
volcanic rock. It’s coarse,
but lava particles are
smaller and gentler than
the walnut shells or
apricot kernels used in
other scrubs. Aloe and
coconut water provide
moisture. Then throw on
a light-coloured shirt to
brighten your skin even
3 4 5
TEXT SANDRA NYGAARD & NICHOLAS WOO
STOP SEEING RED SMOOTH STEAL A
Dry eyes from lack STRAY HAIRS BRIGHT IDEA
of sleep may lead to Apply a dab of hair cream If you want your smile to
inflammation, causing or wax to control any shine, use a brightening
blood vessels to dilate. errant strands, and then pen – just paint over your
Using eye drops two or tame wild nose, ear and teeth with a few strokes.
three times a day will eyebrow hairs. Use small, Two daily 10-minute
replenish moisture, curved scissors with sessions will lighten
says Dr Dennis Cheng, rounded tips on your teeth by as much as four
a New York City nose and eyebrows. shades in a week. Now
optometrist. Just avoid Comb eyebrows up show off your dentition:
tetrahydrozoline, Dr and trim excess hairs A Penn State University
Cheng says. It relieves above, but never study found that people
but doesn’t treat the below the arch. Shave with authentic smiles
PHOTO (MAIN) 123RF

from puffiness.
 Use: Lab Series Max
LS Age-less Power V
Lifting Cream, $139,
www.labseries.com.sg
more, says Julie Rath, a
men’s style consultant.
 Use: Jeju Volcanic Lava
Pore Daily Mask Foam,
$46, www.international.
thefaceshop.com/brand/
index.jsp
cause of redness. downwards on your neck may appear more
for a cleaner look. competent.
 Use: Bausch & Lomb
Advanced Eye Relief  Use: Tweezerman Facial  Use: iWhite Instant2
Eye Wash, $5.65, www. Hair Scissors, $19.32, Teeth Whitening
bausch.com.sg/en/our- www.tweezerman.com Kit, $39.90, www.
products iwhiteinstant.com/en/
iwhite-instant2

70 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
 72 FITNESS
YOUR NO-GYM,
STAY-HOME WORKOUT
NO JOSTLING FOR MACHINES, NO GYM FEES – HERE’S WHAT TO DO
TO BUILD A BUFF BOD IN YOUR LIVING ROOM.

78 80 82 87
MUSCLE BREAK- NUTRITION RUNNING
GREAT GUNS IN
THREE MOVES THROUGH GIVE YOUR MAC
AN UPGRADE
MAN’S BEST
RUNNING BUDDIES
PHOTO 123RF

CLASSIC EXERCISES WITH BENCH PRESS 101 PACK ON MUSCLE AND ADOPT THE KIND
SMART VARIATIONS: BOOM! YOUR GUIDE TO THE ELBOW AWAY FAT WITH A OF DOG WHO CAN
MASSIVE SIZE AND POWER. ULTIMATE MAN MOVE. DIRTY COMFORT FOOD. KEEP PACE.

FEBRUARY 2018 7 1
 TEXT MARK BAILEY PHOTOGRAPHY VERNON WONG STYLING SHEH G R O O M I N G D A X LY E
JEANS EVISU, TIGHTS & SHOES ADIDAS MODEL DEVON K/MANNEQUIN

M E N S H E A LT H . C O M . S G
72 FEBRUARY 2018
PT MUSCLE
Why Real Strength
Starts In The Home
LEAVE QUEUES AT THE BENCH TO THE NEW YEAR CROWD.
THIS BLEND OF MILITARY MOVES AND DOMESTIC UPGRADES
BUILDS FUNCTIONAL MUSCLE IN THE (RELATIVE) COMFORT
OF YOUR OWN DOMAIN. NO CROWDS, NO EDM – JUST SWEAT.

ARMED AND DANGEROUS

With a deployment of military intelligence from ex-Marine and personal trainer Sean
Lerwill, this home workout will load up your biceps and triceps in 25minutes. It has 3 sets of
10, 6 and 4 reps – with 10 seconds rest between sets and 60 seconds between moves – to
overload muscles and trigger hypertrophy. Aim for failure, so raise the rep count as your
strength increases. At home, nobody can hear you scream.

1
CHAIR DIP
 3 sets of 10/6/4 reps
Take a seat, sir – just don’t sit on it. With the chair behind you, grip
the front two corners of the seat, then walk forward until your arms
are vertical and your torso, hips and feet form a line (A). Lower your
body to a count of three until your forearms and upper arms are
perpendicular (B). Keep your chin up and elbows narrow to zone in
on your triceps. Thrust up and repeat.

2
DIAMOND PRESS-UP
 3 sets of 10/6/4 reps
Turn your triceps into objects of desire with diamond press-ups:
Just adopt a standard press-up position but place your arms
closer together and form a diamond shape with your hands and
thumbs (A). Lower your chest to a three count (B). Don’t flare
your elbows – it will recruit your delts and chest, and reduce the
triceps pump you crave. Power back up and go again.

FEBRUARY 2018 7 3
PT MUSCLE

3
HAMMER CURL
 3 sets of 10/6/4 reps
No dumbbells on hand? Pick up two 4-litre
cartons filled with water – a training hack used
by Marines on tour. With your elbows close to
your sides and never further forward than your
waist, lift each carton alternately (A & B) with a
neutral grip (palms facing each other). Aim for
an explosive lift and a five-second eccentric
(lowering) phase to maximise muscle tension.

4
INVERTED TABLE ROW
 3 sets of 10/6/4 reps
To fool your biceps into working harder,
follow up with inverted rows: They’re a
famous backbuilder but also slyly batter
the biceps, plus the brachioradialis. Lie
under a table and hold the edge in an
underhand grip (A). Pull your chest up
to it, keeping your back straight (B). If
it’s too hard, bend your knees – so your
feet stay flat on the floor – until your
strength improves.

5
TRICEPS EXTENSION
 3 sets of 10/6/4 reps
Slide the table against a wall and prepare to torch
your triceps. Grip the edge with both hands and
walk backwards until you are at 45 degrees, with
ankles, hips and shoulders in a line (A). Put your
weight through your palms and bend at the elbows
until your upper arms and forearms are at 90
degrees, and your head is near the table (B). Drive
up by straightening your arms.

74 F E B R U A R Y 2 01 8 M E N S H E A LT H . C O M . S G
6
BODY-UP
 3 sets of 10/6/4 reps
Hit the deck and assume a plank position (A). Your
bodyweight should be through your toes and forearms
and your back straight. Push your palms into the ground
and extend your elbows to raise your body (B). Keep your
elbows tight: This is a triceps-isolating body-up, not a
chest-sculpting movement. Aim for an explosive, one-
count drive up and a more controlled three-count down.

7
CHIN-UP
 3 sets of 10/6/4 reps
Jump up for a classic biceps
booster. Using a door-
mounted chin-up bar, adopt an
underhand grip just narrower
than shoulder width to recruit
your biceps (A). Hold your legs
at no more than a 10-degree
angle to stop your body
swaying, and pull your torso
up to the bar (B). Lower over
five seconds to really overload
your arms.

8
FINGERTIP PRESS-UP
 3 sets of 10/6/4 reps
Finish on the floor by adopting a press-up position with a wider than
shoulder-width grip, and spreading your fingers (A). Your pecs bear
the brunt here but this also pumps up your triceps and deltoids,
and recruits your wrist and forearm muscles for an armful of gains.
Explode up until your arms are almost vertical (B), then lower over a
count of five. Now hit your own shower.

FEBRUARY 2018 75
PT MUSCLE

DEADLIFT OR SQUAT
BIG NUMBERS
YOU HAVE BIG PLANS FOR 2018, BUT WITHOUT A GOOD WORKOUT STRATEGY,
YOU’RE HEADED FOR FAILURE. WHETHER YOU’RE CHASING A MAX DEADLIFT
OR PERSONAL RECORD, APPROACH IT SAFELY WITH THIS SCHEDULE.

TEXT ANDREW HEFFERNAN

I L L U S T R AT I O N S T. M . D E T W I L E R
PHOTO 123RF

76 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
 WHAT TO TEST:
HIP MOBILITY AND
LOWER-BACK STABILITY

02
OVERHEAD SQUAT Return to standing.
Stand with your feet shoulder-
width apart, holding a PASS You can do the squat
broomstick overhead, arms with arms overhead.
locked. With your heels flat,
gaze forward and squat until FAIL You feel like texting
the tops of your thighs are us: “Are you kidding?”
parallel to the floor.

DAILY FIX
1. Lie on your right side with a lacrosse ball beneath your
right armpit, arm overhead. Roll the ball against the meaty
area along the side of your torso for 30 to 60 seconds. Repeat
on the left side.

01
TOE TOUCH
Stand with your feet together,
knees locked. Hinge forward
and reach for the floor. Your
goal is to touch the floor
with your fingertips or, at the
very least, be just 5cm short of
that goal.
PASS You touch the
floor with your fingertips.
FAIL You don’t, or you
feel pain while bending.
03
RESISTANCE
BAND SQUAT
Place a medium-strength
resistance band just above
your knees and do 2 to 3 sets
of 12 to 15 squats or deadlifts
with 30 percent of your normal
working weight. Your goal:
Keep your knees from
collapsing inwards.
PASS You complete all
reps with good form.
FAIL Your knees wind
up buckling inwards.

DAILY FIX DAILY FIX

1. Foam-roll your glutes and hamstrings, 30 to 45 seconds a side. 1. Lie on your side, head resting on your arm or hand, legs stacked,
Spend 15 to 20 seconds on sore areas. 2. Do a forearm plank. Shift hips bent at 45 degrees, knees at 90 degrees. Lift your top knee
to a left-side plank, then a right-side plank. Hold each for 30 seconds. towards the ceiling, then lower it back down. Do 2 sets of 15 reps
Do 2 reps. per side.

GAME ON HIT THE BIG WEIGHTS – CAREFULLY. On your heaviest sets, note your spinal position.
Lower-back buckling means you’re lifting too much.

FEBRUARY 2018 7 7
PT MUSCLE

GREAT GUNS IN 3 MOVES CLASSIC EXERCISES WITH SMART VARIATIONS: BOOM!

MASSIVE SIZE AND POWER.

CLOSE-GRIP
01 CHIN-UP

S
A close grip shifts
the load from your
lats to your biceps and increases
your range of motion, making
your biceps bulge. Once you can
do 6 reps, add a weighted vest
Strong biceps aren’t just or a dipping belt with weight.
for appearances – they’re „ DO IT Hang from a bar, palms
essential. Your biceps facing you, hands 15cm apart.
engage whenever Pull your chest to the bar, then
you pull weight, like lower yourself. That’s 1 rep. Do 3
when you’re rowing to 5 sets of 3 to 5 reps. Rest 1 to
(dumbbells or a boat) 2 minutes between sets.
or deadlifting (with a
barbell or a birdseed
sack). Add these moves
to your workout, then
practise your flexing.

TEXT B.J. GADDOUR

BARBELL 3-WAY
02 BICEPS CURL
03 BICEPS CURL
PHOTO 123RF

This classic move is Changing your grip

also great for your
core and upper back because
your body has to fight to
counterbalance the load.
hits your muscle
from different angles, and
2 full minutes under tension
promotes muscle growth.
ILLUS T R AT IONS STE V E SA N FO R D

„ DO IT Load a barbell and grab „ DO IT Hold dumbbells at

it using an underhand, shoulder-
A SIMPLE WAY TO EAT BETTER width grip. Curl the bar, pause,
and lower it. That’s 1 rep. For
People who decide on their meal in advance eat fewer calories than
those who choose just before dining, a 2016 study found. Planning strength and size, do 3 sets of 6
ahead makes you less impulsive and more likely to choose healthy to 8, taking 3 seconds to lower
foods. Running errands? Grab your phone and use the order-ahead the weight. For endurance, do
option at a chain like Starbucks.
100 reps (or as many as you
can) with an empty bar.
your sides, palms in. Do each
variation for 40 seconds: First,
curl so your palms face forward
at the top. Then curl with your
palms facing each other. Finally,
turn your palms towards you at
the top (shown). Rest 1 minute.
Do this 2 to 4 times.

78 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
 PT BREAKTHROUGH

CARVE
RUNESTONE-HARD ABS
THIS DUAL CIRCUIT WILL BURN BODY FAT, PILLAGE YOUR CORE,
AND FORGE A BODY THE GODS WILL ENVY.

WORKOUT A
NEEDS: A towel, your floor.
MOVES: Do each move for
30 seconds, then rest for 15
seconds. Do 4 rounds.

BODY SAW HOLLOW-BODY HOLD PLANK REAR DELT RAISE

Assume a plank position, your toes on the
towel. Using your forearms, push your body
back as far as you can, sliding the towel
along. Return to the starting position.
Maintain a tight core and squeeze your glutes
throughout the move.
Lie on your back with legs straight, knees
together, and arms extended over your
head. Press your lower back into the floor
and contract your abs to lift your shoulders
just off the floor. Then lift your legs off the
floor and hold.
Assume a push-up position. Extend your
right arm out to the side, squeezing your
shoulder blades together. Return to the
push-up position and repeat. Continue
for 30 seconds and then repeat with your
left arm.

WORKOUT B
ILLUS T R AT IONS B R A N D O N LOV I N G

TOWEL REVERSE LUNGE TOWEL LEG CURL SQUAT JUMP

Stand with your right foot on a towel. Slide
your right foot backwards on the towel,
bending your left knee. Stand up by driving
through your left foot and sliding your right
foot forward. Do reps for 30 seconds. Switch
sides and repeat.
Lie on your back with your legs straight out
and both heels on a towel. Slide your feet
back towards your hips as you lift your lower
back off the floor, squeezing your glutes and
hamstrings. Return to the starting position
and repeat.
Stand with your feet hip-width apart. Push
your hips back and lower your body until
your thighs are nearly parallel to the floor.
Explosively stand up and jump. Let your
knees bend as you land, then drop into
another squat and jump again.

FEBRUARY 2018 79
PT FITNESS

Bench
Press 101
YOUR GUIDE TO THE
ULTIMATE MAN MOVE.

W
When we asked our Men’s Health
Twitter followers about their
top fitness goal for 2017, the
consensus was clear: add 14kg
to their bench press.
“What do you bench?” is gym
small talk, sure, but it’s also a
quick way to take the measure
of a man. Adding 14kg could take
as long as six months if you’re
a gym rat, or four weeks or so
if you’re a rookie, says Bobby
Maximus, training director at
Gym Jones in Salt Lake City.
It’s well worth the effort.
“The bench press is not only
the best move for packing on
upper-body muscle, but it’s also
critical in nearly every upper-
body lift in and out of the gym,”
Maximus says.
Here’s your handy guide to
the move.

80 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
 1
LEARN HOW TO BENCH
Before you start sliding on plates
and pumping out reps, lock down
your form. Precise form helps you
lift more weight using the same
amount of effort. It also reduces
your injury risk because the load
is handled by your muscle and not
your joints, says Mike Robertson,
co-owner of Indianapolis Fitness
and Sports Training.
 Four Steps to Perfect Form
Start with your hands beneath the
bar, spaced just beyond shoulder
width. Tighten your entire body (as
if you’re about to take a punch) to
activate more muscle. “The tighter
you are, the lighter the bar will
feel,” says Robertson. Now:
1/ Unrack the bar and hold it above
your chest.
2/ Slowly lower the bar towards
your nipples – the shortest path
the bar can take, so you use less
effort – with your elbows at a
45-degree angle.
3/ Push your chest up to the bar.
More muscle means more
strength. If you lose muscle,
the first thing that goes is
your bench.
PHOTOS 123RF
T E X T J O H N G I L PAT R I C K
WORKOUT A
WORKOUT B
*Men who rested 3 minutes between heavy bench sets sustained higher testosterone levels than those who rested 1 minute.
**Ten sets of 10 reps is a method called German Volume Training, popularized in the 1970s. It’s a secret to strength and size.
4/ Touch your chest with the
bar, then press your feet into the
floor and explosively press the
bar back up.
2
PLAN YOUR PROGRESS
Establish your baseline bench
– that is, your 1-rep max. This is
the most weight you can press
one time while still maintaining
good form.
To find it, do 1 rep with
successively heavier loads until
you hit the heaviest you can
handle. Use a spotter.
 The Operating Instructions
You’ll bench two days a week with
at least 72 hours between sessions
so your body can recover.
Workout A (below) is designed
to recruit as many of your muscles’
motor neurons as possible,
activating them to gain strength.
For workout B you’ll do 100 reps,
which signals your body to pack
on mass while increasing your
muscular endurance.
Stay at the prescribed load
STARTING WEIGHT
80%
1-rep max
50%
1-rep max
until you can complete all your
sets and reps with good form.
When you’re ready, add 10 percent
more weight.
But don’t be afraid to push
the envelope, Maximus says, as
long as your form stays true. “You
never want your body to get too
comfortable with the load you’re
lifting,” he says.
3
BUILD MORE PUSHING
POWER
To raise a heavier bar, you’ll need
a bigger, more solid foundation.
“More muscle means more
strength,” says Robertson. “If you
lose muscle, the first thing that
goes is your bench.”
He’s coached guys who’ve
plateaued, only to see massive
gains when they go up a weight
class. Give your body some
building material: Add a couple
SETS REPS
5 3
10 10**
of hundred extra calories
a day to your diet over this
time period (for example,
some peanut butter or a
protein shake).
4
GO TO THE DARK SIDE
Maximus calls this the
iPhone problem. If you don’t
charge your phone at night,
at some point the next day,
it won’t function the way you
want it to. Same goes for
your body.
“The bed is your charger,” he
says. “You can’t get the proper
work done in the gym if you only
get four, five or six hours of rest.
So sleep at least eight hours.”
Banish electronics from the
bedroom and use blackout
curtains to block light from
outside. The darkness leads to
better sleep.
REST
3 minutes*
2 minutes
FEBRUARY 2018 81
PT NUTRITION

Give Your Mac

An Upgrade
PACK ON HARD-BAKED MUSCLE OR
ELBOW AWAY UNWANTED FAT WITH
THESE TWISTS ON ONE OF THE WORLD’S
MOST SATISFYINGLY DIRTY COMFORT
FOOD. GET READY TO RAISE YOUR CHEF
STATUS TO MAC COOK PRO.

A GRATER INGREDIENTS

PHYSIQUE • 1 white onion, diced

• 1 tbsp olive oil
ENLIST CHEESE TO • 2 garlic cloves, sliced
FIGHT FAT FOR YOU • ¼ tsp smoked paprika
• ½ tsp mustard powder
Recently revived in the UK • Chilli flakes (optional)
by pop-ups and equally • ½ tsp sea salt
hipsterific food trucks, mac ‘n’ • ¼ tsp black pepper
cheese has been a crowd- • 250ml skimmed milk
pleaser in America ever since • 2 stalks spring onions
US president and Founding
Father Thomas Jefferson
requested it for a state
dinner back in 1802. It may
still be a guilty pleasure, but
ripped redemption is here.
BULK-UP EXTRAS
• 85g cashews,
The secret is in the sauce – a
(soak 70g; reserve
tasty blend of milk, cashews
15g, chopped)
and parmesan cheese

TEXT MARK BAILEY

• 100g macaroni, whole
that packs a potent mix of
wheat, spelt or
animal and plant proteins to
buckwheat
stimulate muscle growth.
250ml water
• 85g parmesan, grated
Cashews are also high in
magnesium, which supports
energy production and

BULK UP
RECIPES ADRIA WU

strong bones, while the

hefty portion of parmesan
contains phosphorus to
help synthesize protein for
muscle growth.

Along with low-glycaemic

731 37G 36.5G 63G

pasta (whole wheat, spelt
PHOTOS 123RF

or buckwheat) adding high-

quality, energising carbs, this
muscle meal will help fuel CALORIES FAT PROTEIN CARBOHYDRATE

your body’s own revolution.

82 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
METHOD (SERVES TWO)

1 SOAK IT ALL IN Get a head start by soaking

the cashews in water overnight. When
dinnertime arrives, warm up the oven to
200 deg C, then boil the macaroni tubes
according to the packet instructions. Tip:
Save the water when you drain the pasta –
you may need it later.

2 GET ON THE SAUCE Brown the onions

(use olive oil – it helps bring out the cancer-
fighting phenols) for 5 minutes on medium-
high heat. Throw in the garlic, spices, salt and
pepper, and stir for 2 minutes. Take it off the
heat and stir in the milk. Meanwhile, slice the
spring onions and store them to one side.

3 MAKER’S MILK Now rinse and drain

those soft, soaking cashews and blend until
smooth before combining with your sauce.
If it is too thick, drizzle in some of that pasta
water you resourcefully saved earlier, until
you get a rich, creamy consistency.

4 GARNISH FOR GAINS Toss the sauce over

the cooked pasta along with the cheese
and spring onions, and sprinkle with
the remaining chopped cashews for a
cholesterol-free antioxidant hit. Bake in an
oven-safe dish for 20 minutes, until your
mac ‘n’ cheese has a creamy texture and a
golden, nutty crust. Dig in.

FEBRUARY 2018 83
PT NUTRITION

SLIM DOWN
RETURNS
FROM
445 17G 29.5G 19G
CALORIES FAT PROTEIN CARBOHYDRATE

THE MAC
GO LARGE WITHOUT
EXPANDING YOUR
WAISTLINE.

Tucking into classic North

American diner fodder
doesn’t mean you need
Hummer-size portions to
match (or American – or any
– cheese, for that matter).
Combining a smaller serving
of whole grain pasta with
some chopped cauliflower INGREDIENTS
delivers hunger-crushing • 1 white onion, diced
dietary fibre without piling • 1 tbsp olive oil
on extra, unwanted calories • 2 cloves garlic, sliced
– 100g of (stealthily • ¼ tsp smoked paprika
incorporated) cauliflower • ½ tsp mustard powder
adds 2.3g of fibre and • ½ tsp sea salt
74 percent of your daily • ¼ tsp black pepper
requirement for immunity- • 250ml skimmed milk
boosting vitamin C for just • Chilli flakes (optional)
23 calories.

A slimmed-down sauce of
low-fat Greek yogurt and
corn flour means you still get SLIM-DOWN EXTRAS
to savour the creamy sauce • 200g cauliflower
that makes mac ‘n’ cheese so • 2 stalks spring onions
moreish, without worrying • 50g pasta, whole
about maxing out on fat. wheat, spelt or
buckwheat
Meanwhile, the powerful • 1 tbsp corn flour
flavour-boosting combo • 170ml natural, fat-free
of mustard, paprika and Greek-style yogurt
chilli flakes will shift your
metabolism up a few gears
in the background while you
slow down to enjoy your
favourite comfort food,
guilt-free.

84 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
 METHOD (SERVES TWO)

1 GO FLORET Set the h oven to 200 deg

d C. Set a
handful of cauliflower aside and cut the rest
into macaroni-size pieces. Cook them in
salted boiling water for 5 minutes, then
drain. (Tip: cut an “X” into the core of
cauliflower florets to boil faster.) Finely chop
the remainder for a crispy topping. Slice the
spring onions and set them aside.

2 USE YOUR NOODLES Brown the onions in

olive oil for 5 minutes on medium-high heat.
Throw in the garlic, spices, salt and pepper,
and stir for 2 minutes. Remove the pan
and stir in the milk (use almond milk to cut
more than 50 percent of the calories). Boil
the macaroni according to the packet
instructions. Save some of the drained water.

3 CREAM THE COMPETITION Mix the corn

flour with 2 tablespoons of pasta water, then
add it to the milk sauce and simmer for a few
minutes on medium heat. When the sauce
has thickened, take it off the heat and stir in
the yogurt.
PHOTO (MACARONI) 123RF

4 SAY CHEESE Toss the sauce over the

pasta, cauliflower and onions, sprinkle over
the extra cauliflower topping plus cheese
with some olive oil and salt, and bake in the
oven for 15 minutes until golden brown. Now
soak up the creamy, guilt-free glory.

FEBRUARY 2018 85
PT RUNNING REV YOUR RUN

Man’s Best
Motivators

PHOTOS (MAIN) 123RF & (INSET) LUCKYRACCOON/SHUTTERSTOCK

ADOPT THE KIND OF DOG THAT CAN KEEP PACE.
Fido will get you going better than a fitness tracker, and it can catch a Frisbee too. Just don’t
take a pup out running until it’s fully developed (12 to 18 months old), and start with short
distances, advises Jerry Klein, chief veterinary officer with the American Kennel Club. These
four breeds will never fall behind, no matter how fast you run. Prefer a mutt? Look for a long
snout and a lean, muscular build.

Get Ready to
Run Faster
and Longer
WEIMARANER SIBERIAN HUSKY DALMATIAN MINI AMERICAN In a Japanese study, men who
ILLUSTRAIONS STEVE SANFORD

It was bred for No distance is too far Don’t believe the SHEPHERD did five high-velocity stretches
chasing down bears for this furry sprinter, rep! This dog is This quick-witted, before hopping on a treadmill
and boars in dense who will slog no dummy. It has confident herder ran 18 percent longer before
forest. Bonus alongside you stamina, enthusiasm is loyal and easily quitting than those who didn’t
warm up. Try this pre-run
feature: webbed feet through mud, snow and joy to spare. It trainable. It’s also
routine: 10 reps each of butt
for crossing high and ice. Just avoid was once a fad breed small enough for kicks, leg swings, lunges, knee-
water and starting hot weather and (thanks, Disney), apartment living. ups and single-leg hip hinges.
conversations with Iditarod recruiters. so pick your pup
hot women. carefully.

86 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
 PT RUNNING REV YOUR RUN

Get Off
Your
Asphalt!
FOUR GOOD REASONS TO
TAKE YOUR RUN OFF-ROAD.

1 3
PHOTO 123RF

STRONGER CORE KILLER CALVES

Unlike straight-ahead road Trails tend to have steeper, more
running, trail running trains you frequent hills. Running uphill puts
in side-to-side and rotational you on the balls of your feet, with all
TEXT DANIEL FERRIS, CHARLIE MERRILL & JAMEY SMOLIGA

planes. Sidestepping obstacles the push power coming from your

recruits core-stabilizing calf muscles. Result: They grow.
muscles in more complex ways.

2 4
CUT LOWER LEGS
ATHLETIC BUTT Tibiales are hard-to-train muscles
Rocky, undulating trails can make around your shins. Trail running
your joints go wonky. To resist those fortifies them. They have to engage
forces, your glutes work hard to forcefully to ensure that you touch
align your hips, knees and ankles so down with a level foot strike.
you stay on the path.

FEBRUARY 2018 87
PT GEAR RUNNING SIDEKICKS

Comfort For
Your Soles
BUILT WITH SNUGNESS IN MIND, OUR HOT
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1
1 2 3
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3
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MOTOR WITH US ON THE MOTORING
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TRIPLEFIT Priding itself as Singapore’s ultimate fitness performance and retail hub, the
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92 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
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Sevenfriday’s recently Thomas D’Esthetique
released S-series, is located at #03-01
which pays homage to Excelsior Shopping
the brand’s infamous Centre. For more
rounded square box. information,
A distinguishable call 6337-6858.
feature of the
S-series is its open
design, which reveals
the internal framework
that supports the
multi-level interface
built and mounted
inside. The S3/01 also
has an animation ring
that sets it apart from
its other models in
the series. $1,915,
available at
authorised dealers.
For more info,
visit www.
redarmywatches.
com.
VAN LAACK
For its 135th
anniversary, the
European clothing
company has
decided to launch
a new collection –
Meisterwerk. Drawing
its inspiration from
shirt designs dating
back all the way to the
early 20th century, the
collection aims to
provide the perfect
shirt you will ever need
in your wardrobe.
The shirts boast the
company’s trademark
“round” sleeve
insertion that not only
SUNRICE guarantees a perfect
Hands up if you have fit but also offers the
eaten a dull-tasting highest possible
snack that’s healthy. comfort you can ever
With Singaporeans enjoy. For more info,
becoming increasingly visit www.vanlaack.
health-conscious com/en.
and making such
decisions, the trend
for leading active
lifestyles and eating
healthier meals and
snacks is gaining
traction. Introducing
the Brown Rice Chips
from Sunrice. Made
from wholegrain
brown rice, this tasty,
healthy snack is
gluten-free, and is
voted Australia’s
Favourite Gluten
Free Snack in 2016’s
Product of the Year
Awards. It comes in
four delicious flavours
– parmesan and
sundried tomato, sea
salt, wild rice, and
sweet chili. $4.95 per
pack, available at
major supermarkets.
FEBRUARY 2018 93
 • PRODUCTS • PROMOTIONS • EVENTS •

CITY CHAIN From its Interlude Collection, Solvil et Titus introduces this
timepiece for the modern woman with its brown leather strap, blue dial and
rose gold accents. This ticker features multiple functions, a day indicator at 6
o’clock, and quartz movement. Thoughtfully encased in mineral convex glass
to withstand daily wear, let this timepiece be the new wardrobe staple in the
life of your woman. $415, available at City Chain stores islandwide. For
more info, visit www.citychain.com.

SIGNATURE IMAGE ACADEMY Planning to build up your corporate attitude and

networking skills? Celebrity master branding consultant Joshua Luke has it covered.
Together with his trainer-coaches, Signature Image Academy has conducted trainings
and individual consultations on personal branding, business etiquette and more
for thousands of people in Singapore and overseas. Some popular topics include
“Personal Branding in Image Projection (for Men and for Women),” “Business
Protocol and Etiquette in Charismatic Networking” and “Specialised Communication
Skills in Presentation, Body Language and Negotiation.” For any of your
organisational and personal training needs, e-mail consultant@
signatureimageacademy.com.

BANG & OLUFSEN The first loudspeaker from the Danish giant, the BeoLab
50 has its roots in the prestigious and innovative BeoLab 90, which sets an
entirely new standard for state-of-the-art loudspeakers. The extraordinary
performance is due to rigid acoustic research and technological development,
and shares several features with this iconic landmark loudspeaker. It delivers
a truly exceptional performance through its innovative sound control
technologies and unique design that unfolds as you need it. For more info,
visit www.bang-olufsen.com.

JONSSON PROTEIN Forming 91 percent of our hair structure, protein is the

greatest contributor towards having thick, lustrous hair. A lack of it in your hair
follicles may cause your mane to become frail, brittle and lifeless. With Jonsson’s
Ve Protein treatment, you can regain thick, healthy hair by replenishing its natural
protein content. Unlike most protein treatments where protein molecules used
have a high molecular weight, its unique formula contains hydrolyzed protein,
which penetrates the hair shaft more easily due to its smaller molecular weight,
quickly improving the condition of your hair. For more info, visit www.
jonssonprotein.com.sg.

94 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
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 THE BEST TIPS WE COULDN’T FIT INTO THIS ISSUE

A TREAT FOR
GET INTO A
BETTER MOOD
Scientists in Italy have

HEART ISSUES
done a study on the
effects of yoga, and
found that respondents
who are suffering
from mood disorders
reported a reduction in
anxiety and depression
when they had just 10
days of the activity, as
compared to others
who did not.
CHOCOLATE MAY REDUCE
STROKE RISK, A UK STUDY
SUGGESTS. PEOPLE WHO ATE
AT LEAST 15G OF CHOCOLATE
A DAY (BUT DIDN’T GORGE ON
THE STUFF, OF COURSE) HAD
A 22 PERCENT LOWER RISK
OF STROKE THAN ABSTAINERS.
THE STUDY AUTHORS
SPECULATE THAT THE
GIVE YOUR
DIET ROOTS ONE-TWO PUNCH OF
There’s power in plants. FLAVONOIDS (IN THE
In a Finnish study, men
whose diet favoured CACAO) AND FATTY
plant protein had a 35
percent lower risk of
ACIDSAND CALCIUM (IN
type-2 diabetes than THE MILK) COULD HELP
those who ate more
animal protein. No
MAINTAIN HEALTHY BLOOD
need to go full vegan – LIPID LEVELS AND BLOOD
small swops are fine.
Try edamame pods PRESSURE, THEREBY
(trust us) for 18g of WARDING OFF STROKES.
protein per cup.
REWARD YOURSELF AND
YOUR HEALTH BY EATING
A 5CM SQUARE DAILY.
CUT THE FAT
A study in the BURNOUT SETS IGNITE
Tohoku Journal of
Experimental Medicine
GREATER GAINS
Going heavy isn’t the only way to get big. Men who
found high-intensity
performed low-weight, high-rep sets gained as much muscle
PHOTO

exercise increases your

as those who went heavy, a study in The Journal of Strength
levels of irisin – the
and Conditioning Research found. High-rep training may
hormone responsible
stress muscle fibres differently, spurring greater growth.
MASTERFILE

for fat-burning brown

So mix it up: Go big on sets with 5 reps, and light on
fat. Finish every other
sets with 20 or more reps.
workout with sprints to
outpace the pounds.

96 FEBRUARY 2018 M E N S H E A LT H . C O M . S G