Men's Health - January 2015 AU

AUSTRALIAN

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ACHIEVE YOUR
RUNNING GOALS
WITH THE

MY ASICS APP

My ASICS is an adaptive training app designed for runners of all
levels. It is based on research into running performance by the
ASICS Institute of Sport Science. The App is simple to use: start a
plan by inputting your age, gender, best race time over a distance
and then the targeted time for your next race. An optimised
personal training program (never more than four runs a week)
will be generated along with your forecast speed at the end
of the training. With a GPS enabled smartphone, the App will
help you plan, log, track and map your run data on the go.
If you prefer not to run with a phone, you can log your runs
afterwards either directly in the app or online.

Over 500,000 runs have been logged in My ASICS by
runners worldwide. They range from seasoned runners
wanting to improve on their personal bests to runners
training for their first race. So far, 78% of runners
who have followed their training plans from
start to finish have succeeded in achieving their
running goals.

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VV27099

JANUARY 2015 Features CONTENTS

126
137

55
114

50

60

43 104 84

MH Cover Guy Trevor Lagerwey
Photographed by Garreth Barclay

114 76 YOURDEFINING
50 BEST NEW MOMENTS
TOYS FOR MEN
The proposal, the big speech, the
Take your home, work brush with death: nail them and
and sporting lives to new never look back.
heights with our guide to
BY MH WRITERS
the year’s hottest tech.
84 ADDINCHESTO
BY TOM GUISE YOUR ENTIRE BODY

Expand the areas that catch
the eye and mark you as a man
to be reckoned with.

90 SECRETS:AREYOURS
SLOWLY KILLING YOU?

Purge your closet of skeletons
and reap the rewards.

BY BRYAN SMITH

94 THEDRUNKMAN’S
COOKBOOK

When a big night leaves you
a shell of your best self, the
antidote is in the kitchen.

104 INOVER
OUR HEADS

The sea has a dark side.
Don’t be a victim this summer.

BY AARON SCOTT

JANUARY 2015 11

CONTENTS JANUARY 2015

135 46

65

48

SECTIONS

19 NEWSFEED 32 PERSONALBEST 125 COACH+ 14 POSTED

Burn kilojoules at work / The trick to The Socceroos’ Mile Jedinak on crisis management / Get Build muscle fast! / An insider’s tips on A word from the editor.
making vegies taste great / The quality Hollywood teeth / Cure every hangover / Nuke your abs / shredding for the beach / Pull-up tips
women covet most / Why muesli is back in Have more sex / The guys you need on your team / from a champ / Eat Clean 16 ASKMH
the good books / Big pecs minus the bench Lose your gut / Get rich quick / Relax, Ebola’s not going to
get you / The colour to wear this summer The verdict on protein powders.

17 ASKTHEGIRLS

IN THE OFFICE

Is your girl’s “funny and kind”
male colleague a threat?

142 DISCOVER

Uncover the raw facts about
nutrition in sun-drenched
Santa Monica.

151 UNCOMMON

KNOWLEDGE

How to get your beer
ice-cold in a flash.

12 yahoo7.com.au/menshealth

raymond-weil.com

T: (02) 9363-1088
E: [email protected]

post ed facebook TWITTER GET 3 bonus issues and a free 2015 INSTAGRAM
Summer Training Guide WHEN YOU SUBSCRIBE
Men's Health Magazine Australia @MensHealthAU TO MEN’S HEALTH. Turn to page 30 for details. @MensHealthAU

False Starts 00:02

Given ’tis the season for grand promises, this month I offer some of my past SECOND LIFE SAVERS
resolutions for you – a sorry collected work also known as “New Year: How
Not To Do It”. FALL ASLEEP FASTER!
Resolution #1: quick weight loss by eliminating carbs.
There’s plenty of published material to support this, none of which prepared me for Grab a handful of honey-
the bizarre pasta dreams that ensued about four days in. Worse still, not one of said glazed almonds and a cup of
dreams involved me writhing around with comely women in a swimming pool of chamomile tea. The nuts are
al dente fettucine napolitana. Instead, I just dreamt of big bowls of plain spaghetti, no high in tryptophan, which
sauce. A reversion to some carbs, before 4pm, brought results and sweet(er) dreams. is sedating; the glucose
Moral: it’s all in the timing. in honey suppresses the
Resolution #2: giving up alcohol. electrical activity of neurons
I’m not Robinson Crusoe here, though actually, the January I picked, I was, as that signal alertness; and
no-one I socialised with was off the sauce. I performed a commando roll off the a flavonoid in chamomile
wagon after about a week, landing in a nearby vat of beer. Subsequent attempts at reduces anxiety.
reducing holiday consumption, with the odd alcohol-free day, were more successful.
Moral: everything in moderation, including moderation. BLAST BAD BLOOD FATS!
Resolution #3: fitness, part one – jogging.
Lace up a pair of shoes and head out the door. What could go wrong? Well, if you’re To squash your triglyceride
armed with a stupid male ego that thinks only wimps take walk breaks during a run levels, eat more mangoes.
and that 10-kay hit-outs should be achievable within two weeks, your calf muscles In a Mexican study at
and Achilles tendons, to name just two things. After the injuries healed, stretching Universidad de Sonora,
and a slow build up helped. people who ate about a cup
Moral: small steps. And walking burns a surprising number of kilojoules too. of mango every day for 30
days lowered their levels of
Resolution #4: fitness, part two – swimming. these harmful fats by 38 per
Visions of the perfect V-shaped back filled my head as I dived into cent. The fruit’s polyphenols
the local 50-metre pool (because, like walking, 25m pools are for help reduce oxidation.
wimps, right?). After getting swim fit, my fixation was swimming
a kay, non-stop. Not only was this boring, but I plateaued UPGRADE YOUR MEMORY!
quickly. As a friend who did swim squads said to me, “If you
only ever do long, slow swims, you’ll become a long, slow Spike your green tea: the
swimmer”. To this day, I still am. antioxidants in the green
Moral: add variety – interval training can deliver brew may protect your
double the results in half the time. neurons from damage that
These are but four examples of my painfully acquired leads to age-related memory
wisdom. Got some yourself? Let me know, before I find loss. By adding half a sugar
another few the hard way. packet and a quarter of a
lemon to your daily cuppa,
Bruce Ritchie you may increase your
menshealth@pacificmags.com.au absorption of the antioxidant
EGCG, according to research
from Purdue University.

STRENGTHEN YOUR MIND!

Willpower is a muscle
that can be trained. To
strengthen it, try this
exercise. Pick a habit to
work on, like saying “yes”
and “no” instead of “yeah”
and “nope”. (Or swear off
swearing.) Florida State
University research shows
that this can steel your
willpower for harder tasks.

14 YA H O O 7. C O M . A U / M E N S H E A LT H

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ask mh LIFE QUESTIONS, ANSWERED

Whenever someone gets

on the treadmill next to

me, I secretly race them.

Am I normal? – KT

YOU MEAN RUNNING in place isn’t thrilling
enough for you? There’s nothing wrong
with embracing your competitive instinct,
says sports psychologist Dr Joel Fish. That
is, unless you become too emotionally
invested in the outcome of the “race”. You
risk feeling second best at the end of your
workout – for all you know, your
“opponent” could be a three-hour marathon
runner. On top of that, when your sole
focus is winning, you may be undermining
your fitness gains by ignoring your pace
and form, says Fish. So if your run feels
monotonous, compete with yourself – not
your neighbours – by setting multiple
personal goals before you hit the machine.
This lets you succeed in a variety of ways
instead of obsessing on a single end result.
Try beating your one-kay time or
improving your speed work. Still bored?
You can always try running outside.

16 yahoo7.com.au/menshealth

Is pea protein the new whey? What’s my best option for beating

– LJ acid reflux? – JP

Yep. You could even say it’s whey improved. How about not smashing down your food? The more
Like the cow kind, pea protein is full of muscle- food you eat at once, the more stomach acid splashes
building potential, thanks to its wide range up into your oesophagus. According to gastroenterologist
Dr Marie Borum, consuming five small meals over the course
of essential amino acids, says nutritional of a day could help you beat the burn. Meanwhile, if you lie down
scientist Dr Rotimi Aluko. But here’s what to digest, stay on your left side or elevate your head; these
makes it a real gym winner: compared with positions may reduce heartburn, say Stanford researchers.
whey isolate, the mighty pea contains more Still on fire? Antacids will provide faster temporary relief than
pricier H2 blockers. See a GP if your symptoms last
than three times the amino acid arginine. longer than two weeks.
This translates to improved blood circulation,
along with better endurance and more muscle
mass. This doesn’t mean, however, that you should
walk away from whey: pea protein is low in sulphur-
containing amino acids, which help fight off cell-
damaging oxidative stress and aid in post-workout
recovery. That’s why Aluko recommends combining one
scoop of whey protein and one scoop of pea protein with 350
millilitres of milk or water to make a post-workout shake
with more than 50 grams of protein. To reap the full benefit,
buy products that list only one ingredient, “yellow pea” or
“golden pea”, on the nutrition label.

Cassie You can’t get past it? Then break with lethal doses of fake cologne and never
up with her, dude! And who says it washing his “No Coffee, No Workee” mug.
shouldn’t matter? It clearly does to you, Cassie Funny, smart, kind . . . and single?
so just be honest about it and let the poor In this girl’s experience, the chances are
old lady move on before she, you know, he’s probably gay, so don’t even give it
moves on. another thought.
Crystelle You need to ask yourself why
Ask the MH girls the Q I really hit it off with this you can’t get past it. Are you scared of Q I recently flew to Paris and
questions you can’t girl and we’ve been dating people judging you? Are you really just sat next to a very attractive
for a couple of months. Trouble not that into her? Are you worried about woman during the flight. She was
ask anyone else. what your parents and mates will think?
They’re three women is, I’m 26 and she’s 15 years older Or is it all of the above? Once you figure flirting with me and we ended
with strong opinions, that out it should be easier for you to
so don’t expect sugar- than me. I know it shouldn’t decide if it’s something you can deal with up holding hands and sharing
or if it’s simply a dealbreaker.
coated responses matter, but I can’t get past it. a tiny kiss before the end of the

Got a question for Ask Men’s Health or Thoughts? – CJ flight. I feel awful because I have a
The Girls in the Office?
Alice Don’t part ways prematurely just wonderful girlfriend. To be honest,
Email menshealth@pacificmags.com.au
or head to yahoo7.com.au/menshealth. because she’ll rock grey locks and be I don’t know what came over me.

granted cheaper bus fares before you, CJ. Q My girlfriend recently Should I ’fess up? – SW
started a new job and now
As rap royalty Pitbull (aka Mr Worldwide) Cassie You got caught up in having some

profoundly suggests in Feel This Moment: all she can talk about is how Hollywood-style Parisian fling – or you’re

“Like a stop watch, let’s stop time and “funny”, “smart” and “kind” her just not that happy in your relationship?

enjoy this moment”. I think what he’s new colleague is. I looked him up Perhaps the person you should ’fess up to

trying to say is YOLO. on Facebook and he’s not a bad here is yourself.

looking bloke either. How do I Crystelle I’d give it a couple of weeks and

make sure she doesn’t cross the see how you feel. Maybe this was just the

line with him? – JM wake-up call you needed, SW. Now that

Crystelle I guess it’s a little thing called you’ve realised you were a bit of a douche

trust, JM. Give it a few weeks and if she you can turn around and be a better (by

doesn’t cool down about her new work which I mean loyal) boyfriend.

buddy then bring it up with her gently Alice Despite its “tiny” size, you both

(shelve the accusatory tone). Being extra signalled you were willing and able

helpful around the house and showing in the lead up to the kiss, SW. And no,

her love, attention and affection won’t turbulence isn’t a valid excuse for a

hurt either. vigorous mutual face-plant. Despite flying

Alice Exactly! Besides, in a few weeks over international waters, traditional

annoying quirks will start to surface. relationship rules still apply. If you tell

Like his tendency to end a sneeze with your girlfriend, best hope that one of her

an extended CHOOOO, spraying himself “wonderful” qualities is fling forgiveness.

JANUARY 2015 17



NEWS FEED
Now trending in health and fitness edited by Ben Jhoty

Skip The Chemical Peels 20 health
22 nutrition
Not sure if organic produce is worth the higher price? Factor 25 sex
this stat into your calculations: organic fruit and veg contains 26 weight loss
50 per cent more heart-healthy flavonols than the conventionally 28 FITNESS
grown kind, according to a meta-analysis in the British Journal of
PHOTOGRAPHY: TRAVIS RATHBONE Nutrition. Also, non-organic produce may harbour nearly twice
the cadmium, a toxic heavy metal found in many fertilisers.
Cadmium can build up long term in your body and has been linked
to kidney damage and increased cancer risk. Be especially careful
with fruit, which was found to be 43 per cent more likely than
vegetables to carry pesticide residue, perhaps due to different
chemicals and spraying methods, the researchers say.

JANUARY 2015 199

NEWS FEED health Stand Up Guy

Standing at work has its benefits
– but greater kilojoule burn isn’t one
of them. A recent International
Journal of Obesity review found that
workers burned kilojoules at about
the same rate (roughly 1.2 per
minute) whether they sat or stood.
Want to burn energy at work? Try
doing a minute of squats every hour
– you’ll torch an extra 230kJ a day.

say
what?

AUSSIE MEN ARE
TWICE AS LIKELY
TO HAVE A HEART
ATTACK AS WOMEN

SOURCE: NATIONAL
HEART FOUNDATION

FROWNS GETUR RADAR 27
YOU DOWN
The percentage of
For those battling the black dog, treatment may one men who will suffer
day involve a visit to a dermatologist. In a study
an osteoporotic
published in the Journal of Psychiatric Research, 74 hip fracture in
patients with depression were given either a wrinkle- their lifetime.
smoothing Botox injection or placebo injection to the
“frown” muscles between their eyebrows. Six weeks SOURCE:
INTERNATIONAL
later, 52 per cent of the Botox patients reported OSTEOPOROSIS
significant mood improvement, compared with 15 per
FOUNDATION
cent of patients who received the placebo jab. The
Botox group also reported a 47 per cent decrease in
depression symptoms, compared with a 21 per cent fall

in the placebo group. Smoothing out the muscles
between your eyebrows can reduce distress signals to

your brain, boosting mood as a result,
says study author Dr Eric Finzi.

20 yahoo7.com.au/menshealth
ON O PILL-GOTTEN GAINS

PHOTOGRAPHY:TRAVIS RATHBONE It’s another knockout for the
champ of over-the-counter
meds: a Yale study found that
taking aspirin may protect you
from pancreatic cancer. People
who took aspirin every day for
10 years or longer had a 60 per
cent reduced risk of developing
the disease versus those who
didn’t pop daily. There are
potential side effects, so check
with your doctor before starting

any aspirin regimen.



REALFOOD AR1.6
THE AGE DIFFERENCE IN THE
GUT CHEERINGREMEDY NEWS FEED Nutrition MENTAL SHARPNESS OF ELDERLY

An apple a day keeps a big gut at bay. Researchers PEOPLE WHO REGULARLY ATE
at Washington State University found apples are FISH COMPARED WITH THOSE
rich in bioactive compounds that feed friendly gut
bacteria helpful in weight control. After studying WHO RARELY ATE FISH.
seven different types of apples, the researchers
SOURCE: JOURNAL OF NUTRITION
crowned Granny Smiths the most effective microbe
nourishers. Apparently the green beauties are OUR RAD

stocked with compounds that remain unscathed Fizz ’n’ Forget ON
through the digestive process. Colon-dwelling Sugar hits all right
– not only is the sweet ILLUSTRATIONS: ARTHUR MOUNT
bacteria then ferment the compounds, spurring stuff in your soft drink
the growth of more microbes.
ruining your pearly
Trick Out Your Plate whites, research from the

Feast your eyes and your tastebuds may follow. In an Oxford University study, University of Southern
people thought food presented artistically tasted 29 per cent better than the California suggests it
same food plated without flair. We asked food stylist Simon Andrews for ideas could also be battering
to help you enjoy your vegies. your grey matter. In
the study, rats fed large
REPEAT ELEVATE EMBELLISH 13x
quantities of liquid
For visual interest, Stack elements of the Adding colour or The increase solutions packed with
use repeating shapes meal on top of one textural contrast in vitamin A high-fructose corn syrup
in different colours. another for a more can make a meal look absorption when fared worse in maze
Scatter a medley of fresher. Add flaky sea carrots are eaten tests that probed their
carrot, parsnip and substantial look. Lean salt to roasted vegies, with avocados spatial memory than
potato coins, or pair sliced pork against a rather than rats that weren’t pepped
pumpkin cubes with mound of beans, or set or top a stir-fry eaten alone. up on sugar. According
a steak on a bed of with fresh mint or to the researchers, the
beetroot cubes. mashed potatoes. coriander leaves. SOURCE: JOURNAL overload of sugar caused
OF NUTRITION inflammation in the
hippocampus, a part of the
temporal lobe that controls

memory formation.

22 yahoo7.com.au/menshealth



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NEWS FEED SEX RELATIONSHIP Sex, hugs and
TRACKER romp ’n’ roll

A HUMP IN THE ROAD Try this post-coital position: spooning.
The key to satisfying sex for both of you
Get a room, people. In a study at the University of may be cuddling, according to
South Dakota, a third of university-age men said researchers at the University of Toronto
they’d engaged in sexual activities while driving. Mississauga. On days when they
With acts ranging from masturbation (11 per cent snuggled longer than usual after a
of men, 15 per cent of women) to intercourse romp, couples felt more sexually
(really!?), these very distracted drivers are a hazard satisfied no matter how often they had
on wheels: “When you climax, you lose cognitive sex. Why? Your partner may think the
control for 5-7 seconds,” says study author Dr Cindy sex was better, possibly because the
Struckman-Johnson. intimacy extends the afterglow and
signals commitment, says study author
Dr Amy Muise. Just a little extra
cuddling, say, five minutes instead of
two, can enhance satisfaction, she says.

Why PEOPLE TOOK THE chance of having sex behind the wheel SPFWPOARUEHRRIRECOTECN:NTEDVAEINCSRTLTOAK’ASRBIGTAPOOEMEUILONTTAFHINSTEWHSIROEIZIMERE. N

65% 58% 41% 31% 12% What Women Want

For the sake To satisfy For the For the thrill of For privacy Do you flash a Rolex and look like
of personal a sexual romance sex in a sort-of- and Clooney? Women will look past all
partner that. For a long-term relationship,
arousal of it public place convenience
women care more about whether
PHOTOGRAPHY: APIX SYNDICATION/ BOGDAN MOROZOVSKIY you’ve cheated in the past than about
PHOTOGRAPHY: APIX SYNDICATION/BOGDAN MOROZOVSKIY
financial stability or good looks, a
study from Oakland University
found. A history of cheating

suggests that you may divide your
assets among other women, which

reduces your value to a potential
partner. Want to prove
you’ll be faithful? Be
dependable. Call when
you say you will, for
example, and she’ll
assume you’re
reliable in other
ways too.

JANUARY 2015 25

NEWS FEED weight loss Friends
Without Benefits

Beware the company you keep:
the size of those around you can

influence the amount you eat,
reports the journal Appetite. In
the study, some subjects ate a
buffet lunch in the presence of a
thin woman while others ate in
the presence of the same woman
wearing a 20-kilogram fat suit.
Those sitting with the suited-up
companion scoffed 32 per cent
more pasta while nibbling 44
per cent less salad than those

sitting with the thin woman.
“This finding emphasises the
importance of pre-committing to
meal choices before entering a
restaurant,” says lead author

Dr Mitsuru Shimizu.

You PEOPLE
don't WHO ATE FRIED
say! FOODS 4-6 TIMES A

WEEK WERE 1.23 TIMES

MORE LIKELY TO DEVELOP

CORONARY ARTERY DISEASE

AND WERE MORE LIKELY TO

HAVE A HIGH BMI.

SOURCE: AMERICAN
JOURNAL OF CLINICAL

NUTRITION

GRAINS OF TRUTH 94 38
PERCENTAGE DECREASE IN
Cereal killer? It turns out muesli, bran, oats and Percentage rise in THE LIKELIHOOD OF BEING
porridge may have been framed. A meta-analysis your odds of being OVERWEIGHT AMONG PEOPLE
from the University of Wollongong found that overweight if you WHO ATE SEVEN OR MORE SERVES
Australians who eat a morning bowl of cereal are play video games OF FULL-FAT YOGHURT A WEEK,
more likely to be slimmer and less likely to develop more than once
type 2 diabetes or cardiovascular disease than a week. COMPARED WITH THOSE WHO
those who go for other options or skip breakfast ATE TWO OR FEWER SERVES.
altogether. Regularly eating breakfast cereal is SOURCE: AMERICAN
associated with a 12 per cent lower risk of being JOURNAL OF SOURCE: NUTRITION, METABOLISM AND
overweight or obese, says study author HEALTH PROMOTION CARDIOVASCULAR DISEASES
Professor Peter Williams.

26 yahoo7.com.au/menshealth



Bump the Bench NEWS FEEDêWQHVV THE NUMBER OF LOW-FREQUENCY
(25Hz) WHOLE-BODY VIBRATION
Do chest day at home: resistance-band push-ups SESSIONS IT TOOK FOR STUDY PHOTOGRAPHY: TRAVIS RATHBONE
are just as effective as the bench press, a study
at the University of Valencia found. Guys who did PARTICIPANTS TO HAVE A
a five-week band push-up program gained just as SIGNIFICANT INCREASE IN TRUNK
much strength as those who did a gym-based
bench program of equal intensity. Try it: use EXTENSOR STRENGTH.
a band that lets you do six reps max.
SOURCE: FUJIAN UNIVERSITY OF TRADITIONAL
HINGE CHINESE MEDICINE
BENEFIT
PLAN Stretch For Success

Is your workout hip Hold for gold – but keep an eye on the
enough? Strong hips can clock. Brief static stretches can help
help you add strength all over. improve your athletic performance,
Researchers from Auckland research from the Democritus
University of Technology say that University of Thrace in Greece reveals.
as you increase the weight in lower- Men who performed five simple
body exercises like the squat and stretches showed improvements in
deadlift, the muscles surrounding your hips both speed and agility – but only if
carry a larger proportion of the load. “Your they held each pose no longer than 20
hips are the most powerful part of your body, seconds. Keeping stretches brief, the
so they take over as exercises become
strenuous,” says lead author Bret Contreras. researchers say, helps maintain
“Working them directly can enhance your the muscle tension needed to
overall strength.” His recommendation: generate force.
do barbell hip thrusts.
The Five Moves
28 yahoo7.com.au/menshealth
1. Knee flex: lie on your back
and pull your knee to your chest.
2. Butterfly: sit with your soles
pressed together and push your
knees to the floor.
3. Quad stretch: lie on your side and
pull your foot back towards your bum.
4. Hamstring stretch: sit and
straighten one leg, then lean forward
and reach for your ankle.
5. Calf stretch: stand on a step and
lower one heel off the edge.







PERSONAL EDITED BY
DANIEL WILLIAMS
BEST

ASIAN CUP 2015

THE GOLDEN MILE

Australia’s captain at this month’s Asian Cup took a road to
the top that you may be navigating now: the long one. Here’s
how to achieve game-changing victories along the way

BY DANIEL WILLIAMS PHOTOGRAPHY BY JAKE WALTERS

YOU HAVE BEEN PUMPED for this for it’s frantic,” says Jedinak, who has arrived early
months. It’s a big deal. Your family is in the for training with his English Premier League
crowd. Your country is counting on you. But it’s club, Crystal Palace, and is reliving the Chilean
barely begun and your worst fears are coming fright in the warmth of his car. “I thought, Stay
true. Humiliation looms. calm, stay positive and maybe the boys will
react off that.”
This was the scenario Mile Jedinak faced as
he led the Socceroos in their World Cup opener Jedinak chose to say nothing. Instead, he got
against Chile in Cuiabá, Brazil, last June. his expression and carriage right (unperturbed,
resolute), then looked for ways to reassure
His team was raw. So was the coach, Ange his men that everything was okay, that the
Postecoglou, who had warned on match eve game plan was solid – they were just not
that the fancied Chileans would try to rattle adhering to it – and to make a tackle, a pass, an
Australia. If his players could get through the interception, anything that would remind them
start, he predicted, they’d be fine. that what was going on was another game of
football against flesh and blood.
No dice.
Twelve minutes in, Chile scored a softie. The Socceroos settled down before settling
Two minutes later they netted a softer one. in. A trademark Tim Cahill header made it 2-1.
Two-zip and back home in Australia, They pressed for the equaliser, went close a
breakfast time on Saturday, viewers had barely few times and looked every bit Chile’s equal.
blown the froth off their cappuccinos. This
looked ominous. A jolt of shock tinged with In the end they lost the match but won
dread rocked players and fans alike. respect. Jedinak had guided them back
As skipper, what do you do? from the brink. “One of my things is to lead by
“You’ve got to keep composed, even though example – all the time,” he says.

32 yahoo7.com.au/menshealth

Credit Left Page A glorious chip over the
wall – Mile enjoying the
33 yahoo7.com.au/menshealth delights of south London.

JANUARY 2015 33

TACTICS

Mile Jedinak is not Lionel Messi.
Or Cristiano Ronaldo. He lacks the
outrageous flair that fills stadia or the
playboy looks that move merchandise.
At the age of 30, he is an indefatigable
grafter from western Sydney who has
taken calculated risks, used his brains,
shaken off setbacks, fine-tuned his skills
and worked like a bee in a blizzard.

“He’s a good boy,” says Lawrie McKinna,
Jedinak’s former coach at A-League club
the Central Coast Mariners. “And he’s
never forgotten where he’s come from.”

PERSIST AND PROSPER

You don’t need to have been a prodigy to

make it. In his early twenties Jedinak was

still playing in front of tiny crowds for

Sydney United in the NSW Premier

League. In 2006, McKinna gave him a

crack at the A-League with the Mariners

– an association that would have ended

after one game had the coach listened to

two of his committee men, who insisted

Jedinak was out of his depth.

“There was something about the

boy I liked,” recalls McKinna. “He was

travelling from Sydney to the Coast, not

getting paid, no guarantees. His life had

none of the bells and whistles it has now.”

Over three seasons at the Mariners “I’VE NEVER BEEN ONE TO GET COMFORTABLE. I WANT TO CHALLENGE MYSELF. I WANT
Jedinak improved at a giddying rate.

As a defensive midfielder he developed TO BETTER MYSELF. I WANT TO MAKE MYSELF THE BEST POSSIBLE PLAYER I CAN BE”

nimble legs that would shoot out to
rob opponents on the break. He would

tackle aggressively – often on the edge

of legality – without getting red-carded.

And he could score screamers.

“When Mile left [mid-season] I don’t

think we won another game,” says

McKinna. “We limped into the finals and

got beaten first round. Mile made that big

a difference. I never thought we’d miss

him that much, but we did.”

RISK AND REWARD

Life often asks you to choose between
staying put – in a nice nook-cum-rut – and
the unknown. In 2009, excelling in his
home league, Jedinak fielded an offer
to play in Turkey. Dilemma? Not at all.
Jedinak packed his bags.

“I’ve never been one to get
comfortable and rest on my laurels,”
he explains. “I thought, I want to go and
challenge myself. I want to better myself.
I want to go and make myself the best
possible player I can be and reach the
highest possible level I can reach.”

He embraced the zealotry of Turkish
fans. He calls his Turkish experience an
“adventure” – one embarked on alongside
his sweetheart, Natalie, who would
become his wife and mother of their two
children. “That was a chapter in our lives
that we wouldn’t change for anything
because it made us grow as people.”

At Turkish clubs Gençlerbirliği and
Antalyaspor, Jedinak learnt to compete

34 yahoo7.com.au/menshealth

TW1305 Ø 45 MM

TACTICS

ASIAN CUP 2015 CAPTAIN
DURABLE
BOZZA’S
TOP FIVE Your ability to stay
on the paddock
Australia plays year-round starts
with forging
its Asian Cup 01 02 03 04 05 a rock-solid
opener against ALI KHASIF foundation, says
SON HEUNG-MIN UAE.. Jedinak. Here
Kuwait on SOUTH KOREA are the skipper’s
January 9, live on As an old goalkeeper, top four moves
A deadly finisher in I'm very impressed with for injecting size,
Fox Sports. Here, KEISUKE HONDA sensational form. TIM CAHILL JAVAD NEKOUNAM this guy. He's so good strength, power
the channel's JAPAN.. There's no more AUSTRALIA.. IRAN.. and resilience
dangerous player in he makes the UAE my into your pins.
football expert, the tournament. tournament smokies.

Mark Bosnich, A gifted and polished Need I say anything The heart and soul of his

picks the key attacking midfielder given his form in the team. Note his passing

players to who knows how to find World Cup? All opposing and defensive skills in

watch in the the back of the net when teams will be making midfield, but also his

tournament. the pressure's on. plans for him. long-range rockets.

with highly strung, non-English- JEDINAK 133 38 1 SLED
speaking athletes. Communication, BY MADE THE MOST PULL
he realised, is mostly non-verbal and TACKLES IN THE PLAYED EVERY GAME
respect is best won through deed. NUMBERS LEAGUE FOR CRYSTAL PALACE IN Do 4-6 20-metre
efforts with a
It was preparation for the next stage WEIGHT THE 2013-14 EPL challenging but
of his life – a 2011 move to Palace, where SEASON manageable load
he became captain and one of last 81
season’s best performers in the league. KG 139 2 VERTICAL
Good judges see him at one of the EPL’s AND THE MOST JUMP
glamour clubs before his late-blooming HEIGHT INTERCEPTIONS IN
career finally peters out. THE LEAGUE Do four sets of
189 272 15-second bursts
LEADER OF MEN CM COMBINED TACKLE-
INTERCEPTION TALLY 3 BACK
A mate of mine says of Jedinak: “He’s AGE PUT HIM 66 EFFORTS SQUAT
conducted a couple of the more boring AHEAD OF ANYONE ELSE
interviews I’ve had the displeasure to 30 IN THE EPL You’re looking for
endure.” The Prime Minister broadcast a high reps (20-30).
good-luck message to “Mike” on the eve YEARS 6 Do four sets with
of the World Cup. perfect form
71.19 INTERNATIONAL GOALS ILLUSTRATIONS: SONNY RAMIREZ @ THE ILLUSTRATION ROOM
Jedinak wouldn’t care about the STELLAR WINNING (FROM 51 APPEARANCES) 4 DEAD
first insult and brushed off the second. PERCENTAGE OF 50-50 LIFT
You don’t win football games in the
media. You don’t strengthen bonds with AERIAL DUELS Similar deal to the
teammates by pleasing journalists or squat – golden
entertaining outsiders. “Some people technique, 15-20
talk a lot but not much comes out,” reps, four sets
observes McKinna. “When Mile speaks,
his teammates take notice.”

Leadership starts with believing
you're fit to lead. “For me, it feels like
second nature,” says Jedinak, who
grew up watching his father run a
building company. From junior days
he studied captains and coaches
who crossed his path: “You grab the
information you can.”

Can he turn on the anger when
needed? It isn’t a case of turning it on,
he responds. It’s there. It comes with
caring. With pride. “Leading is about
being able to judge who can take what.
Who can take the full anger? Who has
to be spoken to a little differently?
Or it might be through an action that
someone gets the hint.”

He’s dropping a hint now. He’s done
talking. It’s time to train. Time to
prepare for the next battle in a tortuous
but fulfilling struggle. Sound familiar?

36 yahoo7.com.au/menshealth

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MUSCLE

tWhaeyYsetaorsLift OffSlowingageingisbutabarbellaway:“neuron 1 2

12 activation” from exercise can keep your mind and POWER CLEAN & PRESS POWER CLEAN
body supple. Add these moves to your workouts
to activate the biggest percentage of nerves 80% 80%

FEEL YOUNG LOOK FRESH

This classic Similarly
Olympic move high-
boosts the links scoring;
between your a neural
brain and the boost of this size
nerves in tightens your
your spine. skin for an anti-
ageing effect.
7 6 5 4
3
JUMPING SPLIT SQUAT SWING SNATCH POWER SNATCH DEADLIFT
SPRINT
70% 70% 75% 80%
75%
GET HIGHER BUILD SIZE THINK FAST STAY STRONG
GAIN SPEED
Keep the nerves of Activating 70 This lift creates Defy old age with a
your fast-twitch per cent of your complicated full-body move that Sprints trigger head-
muscles firing neurons, this mind-muscle will slow your to-toe nerve activation,
for ageless keeps your limbs connections to rate of which leads to faster
power. responsive as forge new brain muscle reaction
your muscle pathways. wastage. times.
power declines.

8 9 10 11 12 ILLUSTRATIONS: ALCONIC @ SYNERGY ART

WEIGHTED SLEDGE PUSH SLEDGEHAMMER SLAM MEDICINE-BALL SLAM SQUAT JUMPS BICEPS CURL

70% 70% 70% 80% 20%

GO HARDER ADD FITNESS STAY SUPPLE CUT BODY FAT JUST FORVANITY

Muscle response This full-body move Beat the reaper More Less about
declines quickly – this torches your (and stiff limbs) responsive neurons, all
challenging exercise lungs in one clean blow. legs are the about T-shirts.
stops the slowdown. so they Slams fire up more key to a After all, an
respond to than two-thirds of leaner ego boost
exertion your neurons. middle. never gets old.
well into Squat jumps
old age. will fend of
age-related
weight gain.

Q What's the ideal weight to use with kettlebells. Q I find I feel pumped after doing laps in a pool.

I understand there’s no one-size-fits-all answer, In fact, it can feel like I’ve just moved a lot of iron.

Send your questions to Paul at but could you guide me? – GO In terms of recovery, should I treat swimming as
yahoo7.com.au/menshealth
A When performing “conventional” resistance a weights or cardio session? – EM
Expert workout advice from
sports scientist and two-time exercises, the optimal load will vary depending on the A Swimming uses different energy systems than

Mr Australia Paul Haslam muscles being used and the movement being executed. weight-training and has no eccentric component, which

The barbell back squat, a compound exercise targeting is responsible for most muscle soreness and a significant

the quads, will obviously require more weight than a proportion of muscle growth. In essence, it should be

dumbbell curl, an isolation exercise targeting the treated as cardio, although with a couple of caveats.

relatively small biceps. The same principle applies to First, avoid swimming directly after an upper-body

kettlebells. My advice would be to challenge yourself workout. As you've already discovered, almost all major

and select a weight that produces a “burn” towards the upper-body muscles are involved in the action, and they

end of each set. However, because of the dynamic nature need some space for the recovery processes to be put in

of many kettlebell movements, always be mindful of motion. Second, mix up your strokes to spread the effort

correct technique and cadence. Short answer: you’re more evenly across your musculature. The addition of a

going to need more than one kettlebell in your home gym pair of swim fins can create better balance between

to get a decent workout. lower- and upper-body employment.

38 yahoo7.com.au/menshealth

VVV

HEALTH BLEACHING WEAKENS
THE TEETH
UNLIKE THOSE MALADIES that can wallop you without warning, dental
disease is a predictable enemy. “In many cases it’s self-inflicted, usually The facts Going after a touch of
caused by your lifestyle choices,” says Dr Markijan Hupalo, president of the Shane Warne dazzle is safe whether
Academy of Australian and New Zealand Prosthodontists and author of the you do it in the dentist’s chair or
website aboutyourteeth.com.au. Because step one to top teeth is getting at home with a supermarket kit,
your facts right, we test the accuracy of these oft-heard statements. although Hupalo suspects the teeth
of obsessive bleachers eventually
THE MORE SUGAR YOU EAT, take on a “flat, matt-white colour”.
THE WORSE YOUR TEETH Verdict Wrong
Your move “Whiten your teeth with
The facts Sweet treats leave behind debris a course of bleaching and then let
in your mouth that bacteria feed on, spawning it go for six months or even a year,”
acid that erodes enamel and leaves your advises Hupalo.
teeth open to decay. More problematic
than how much sugar you eat is how BAD BREATH
long it stays on your teeth before EQUALS BAD BRUSHING
you get rid of it.
Verdict Half right. The facts The mingling of certain
Your move As well as going types of food debris and oral bacteria
easy on the sugary treats, try creates by-products whose smell
to confine them to those meals could never be confused with
where you’re brushing your teeth expensive cologne. The less you
shortly after. Rinsing with water brush, the greater the chance your
or mouthwash doesn’t do much.
“There’s no substitute for getting breath will be on the nose.
in there and physically cleaning Verdict True – although it’s not the
your teeth,” says Hupalo. only cause. “In people with really

NOTHING STAINS TEETH bad breath,” says Hupalo, “I’d
WORSE THAN COFFEE bet my bottom dollar they have
some form of gum disease.”
The facts Coffee’s Your move If you’re only going
a stainer, sure,
especially taken to brush once a day (we know
black. But there’s a – gross, right?), do it at night.
worse culprit: “Green “Saliva flow declines while
tea is particularly bad,”
says Hupalo. “It’s a great you sleep, and if there are
antioxidant, but it leaves food particles stuck in your
behind a tremendous stain teeth, the bacteria are
on the back of your teeth
that often requires professional going to think they’re
removal.” Other foods that leave in seventh heaven.”
their mark: red wine, berries,
beetroot and curries. WORDS: DANIEL WILLIAMS
Verdict Wrong
Your move Rinse after eating
or drinking the main offenders,
and brush soon after if you can.
Just had your teeth whitened?
They’re now more prone to
staining. “Give it a good three weeks of
abstinence from high-staining foods after
a whitening treatment,” advises Hupalo.

YOU NEED TO SEE A DENTIST
TWICE A YEAR

The facts Depending on your decay rate and
susceptibility to gum disease, you might do
better to go three times a year. Or once every
two years might be enough. “Your dentist can
advise you,” says Hupalo.
Verdict A little too sweeping
Your move Sometimes all your teeth need
is a clean – and it might be cheaper to see a
dental hygienist. “I see a hygienist every six
months,” says Hupalo. “If you do that twice a
year, you are going to prevent decay and save
a lot of money down the track.”

40 yahoo7.com.au/menshealth

TM



HEALTH

ESCAPE FROM
HANGOVER HELL

To help you survive the silly season,
MH travels to Las Vegas to seek the

advice of the world’s leading
hangover expert

By Luke Benedictus

Dr Jason Burke: THE SECRET INDUSTRY of Las will even come direct to your hotel room The next morning I awake with a
a knight in shining Vegas isn’t neon lights or poker chips and administer a specially designed shudder in my Caesar’s Palace hotel
armour for the or even broken dreams. No, what Vegas treatment that promises to alleviate room to a loud knock on the door. I seem
decadent drunk. manufactures in truly satanic quantities your hangover in under two hours. to have followed Burke’s instructions a
is hangovers. This is, after all, a city little too obediently. All the symptoms
that’s dedicated to hysterical excess. Burke’s vocation means that he’s of a wretched hangover are present
When you’re in the world’s hedonism well acquainted with pain, remorse and correct. (Head feels like it’s been
capital, it’s almost obligatory to order and spectacularly dumb decisions. He reversed over by a monster truck?
a bucket-size frozen margarita. In the wears the unshockable expression of a Check. Stomach lurching with waves
swimming pool. At 10am. “People come man who’s attended scenes of savage of acidic bile? Check. Nagging sense of
here specifically to get obliterated,” depravity. (“All sorts of scantily clad shame, the precise source of which is
Dr Jason Burke admits with a shrug. women. Midgets. One guy had cut off part difficult to pinpoint? Check.)
of his finger and carried on partying . . . ”)
Burke's a pony-tailed anaesthesiologist Two uniformed medics enter the room
with over 12 years' experience. He’s Along the way, he’s also catered to with a wheeled suitcase and a large bag
also the world’s only doctor to formally the truly desperate. Burke once fielded a of equipment. An IV drip is assembled
dedicate his career to the study and call from a frenzied father-of-the-bride and a silver canister of oxygen is
treatment of veisalgia (the medical term whose daughter was getting married in produced, from which a tube is stuck
for the common hangover). “Working three hours but couldn’t stop throwing up my nose. “Oxygen helps to relax the
in the recovery room I saw various up. He’s rescued CEOs who have to give blood vessels in the brain,” Burke tells
medications that we used to treat speeches at international conferences me later.
post-operative nausea, vomiting, pain, but who've been left bed-ridden by the
headaches and delirium,” he explains. previous night’s hijinks. “We come in and, While I’m breathing in the oxygen,
“And I just thought these things could in a matter of an hour, an hour-and-half, which makes me feel more clear-
work really well for a hangover.” we’ve got them turned around." headed, my pulse and heart rate are
measured and I’m asked to rate my
The result is Hangover Heaven There’s only one way to test Burke’s hangover out of 10 for three criteria:
(hangoverheaven.com), a Vegas medical treatment first-hand. “Be sure to get headache (7), nausea (7) and anxiety
clinic set up by Burke that in two years a significant hangover – the worse (6). My treatment is then personalised
has treated more than 20,000 victims the better,” he says. My professional according to my answers. For the
of the morning after. The trained staff commitment means I'm duty-bound anxiety, I’m handed propranalol, a
to comply . . .

JANUARY 2015 43

HEALTH

Praise the Lord! Recover on the run?
The morning-after A Hangover Heaven
bus cruises the Strip.
cavalry arrives.

Follow Burke’s DIY tips for
a less gruesome morning after

Our man Luke, DRINK SMARTER “A steak sandwich,”
back in the land suggests Burke. “You’ll
The worst drinks get carbs from the
of the living. for producing bread, B vitamins from
evil hangovers? Burke the red meat and there’s
beta-blocker that gently slows my BURKE WORKS ON VEGAS’S FRONTLINE, ranks champagne, also a lot of amino
heart rate to deliver a welcome sense of HANDLING THE FALLOUT OF THE brown spirits (whisky, acids.” Consider that
calm. (“We find guys get anxiety much CITY’S NON-STOP DEBAUCHERY brandy, Jägermeister) a strict order to visit
more than women,” says Burke). In the and anything mixed the kebab shop on your
meantime, my IV drip is prepared and Australia estimates alcohol-related with energy drinks as way home . . .
administered. Zofran, an anti-nausea sickies could be costing our economy especially hazardous. “I
medicine widely used in chemotherapy $1.2 billion a year – they remain a don’t tell people to cut HAVE SEX!
recovery, puts the immediate brakes on curiously under-studied phenomenon. them out, because they
my dry heaves. Toradol, a medication taste good, they’re fun When you’re
that targets acute pain, effortlessly Part of this academic neglect, Burke and you don’t want to asleep, your
deals with my thumping headache. explains, stems from the fact that be a stick in the mud,” organs slow down
hangovers are intense and short-lived he says. “But if you’re so your system
The drip is also packed with experiences that are therefore difficult heading out for a big isn’t processing the
antioxidants, as Burke believes that to study. But medical ethics are another night, just have one alcoholic nasties as
inflammation is a primary cause of complicating factor. When institutional glass and then switch efficiently. “When
bad hangovers. Inflammation, he review boards evaluate a potential study, to something else.” you’re having sex, your
explains, causes oxidative stress in the they’re duty-bound to protect the health Tactical substitutes? metabolic rate goes
form of free radicals that gum up your of participants. As a result, they can’t get Burke recommends up two or three times,”
mitochondria, the energy factories of research subjects too sozzled for safety vodka or gin. says Burke. “The faster
your body. Two powerful antioxidants, reasons, vastly limiting the real-world your blood is flowing,
taurine and glutathione, team up as benefits of their work. TAKE VITAMIN B the more times your
catalysts that help process the booze liver is getting the
from my system. After an hour of Burke, on the other hand, works on Before you hit blood to pump through,
peacefully absorbing the drip, the colour Vegas’s frontline, handling the fallout the sack, tackle so you filter out more
has returned to my face. Miraculously, I of the city’s non-stop debauchery. As a hangover-causing stuff.”
already feel human again. I could almost result, he has an unlimited production inflammation and neck
weep with gratitude. line of well-oiled case studies, and it’s a couple of vitamins, HYDRATE
this access that’s helped establish ideally a vitamin B
Further tests reveal my blood him as the world’s foremost hangover complex that has high Yes, drinking water
pressure and heart rate have also both expert. Most hangover studies, Burke doses of vitamin B . is a no-brainer.
lowered. Hangover Heaven takes these explains, can only get research subjects “But if you bomb three
measurements from every patient as to a blood-alcohol level of about 0.15 per 6 litres of water before
part of a larger research project Burke is cent. “That’s about five drinks,” he says. you go to bed, you’re
conducting, looking at everything from “And for most people here in Vegas, well, “You deplete those going to wake up having
inflammatory markers to liver-function that’s just warming up . . . ” vitamins when you’re to pee, which is going
enzymes. This research is significant drinking,” says Burke to disrupt your sleep
as it’s actually very rare. Despite the “You need to give your pattern,” says Burke.
impact that hangovers have on the body the tools to deal “You’re better off
workplace – the Medical Journal of with the problem.” hydrating during the
course of the night.”
HIT THE FRIDGE Up the ante with a
dissolvable rehydration
“Eat before you go tablet like Hydralyte
to sleep,” advises that’ll help replace fluid
Burke. Nutritious and lost electrolytes
food gives your body without the need to
ammunition to fight chug a bathful of water.
back against the
damaging effects of
booze. The best option?

LUKE’S TIPPLE TALLY

2 frozen margaritas, 2 gin martinis, 3 margaritas, one glass of red wine, one beer, one gin and tonic
44 yahoo7.com.au/menshealth

FIT IS NOT A DESTINATION
IT’S A WAY OF LIFE.

The good life starts at the end of your comfort zone.
You might not be there yet, but every step you take

gets you closer than you were yesterday.

visit goodlife.com.au

NUTRITION

SURF AND TURF, RESCUED

With a few simple tricks and a ripping-hot BBQ,
you have all you need to make this summer sizzle

THIS MONTH’S EXPERT

Chef Kyle Bailey

THREE-MINUTE SALSA tCombine 1 can black beans (400g), drained and rinsed ASCHEDULE A RUBDOWN PHOTOGRAPHY: SAM KAPLAN
t ½ Spanish onion, diced Enhance the beefiness of flank steak
Pair this salsa with tortilla chips for a simple appetiser, or t¼ cup freshly squeezed lime juice with spices: in a small bowl, mix four
better yet, spoon it over the flank steak to amp it up with t 3 tbsp chopped coriander teaspoons of ground coriander, four
negligible added kilojoules. You’ll have plenty of time to make teaspoons of ground cumin, two teaspoons
it while your steak is chilling in the fridge, post-rubdown. of sea salt and one teaspoon of freshly
ground pepper. Use the tip of a knife to

pierce holes in a 350- to 450-gram
flank steak so the rub can penetrate.

Massage in the rub, then seal the
steak in plastic wrap and refrigerate
for at least two hours and up to

eight hours.

BPIMP YOUR PRAWNS
To protect prawns from
overcooking, you'll need to
baste. For the sauce, boil a
medium pot of water, remove it

from the heat and add six dried
chillies. Let them rehydrate
for 10 minutes, then purée in a
blender or food processor with
two garlic cloves; one teaspoon
each of dried oregano, paprika
and freshly ground pepper;
half a teaspoon each of ground
cumin and cinnamon, and one
cup of tomato sauce. Thin with
more water if needed.

CTACKLE THE TURF
Cook the steak first so it can rest
and become juicier. Preheat your BBQ
to direct high heat, place the steak over
the flame and cook until well seared; 3-4
minutes. Flip and sear the other side; 3-4
minutes or until a thermometer inserted
into the centre reads 60°C. Transfer to a
plate, cover with foil and wait 15 minutes.

DHANDLE THE SURF
As the steak rests, thread three peeled,
de-veined prawns onto a pair of soaked
wooden skewers. Repeat for a total of 12
prawns on four pairs of skewers. Using a
basting brush, coat the prawns with the
sauce. Barbecue the prawns, turning and
basting every minute or two, until cooked
through; about six minutes. Serve with the
sliced steak. Makes 4 servings

Nutritional information per serving:
2400 kilojoules, 30g protein,
33g carbohydrates, 8g fibre, 10g fat

46 yahoo7.com.au/menshealth

ONLY A REAL CUT OF

100% AUSSIE RUMP

GOES INTO OUR NEW STEAK RANGE

RUMP

CHUCK CUBE STRIPLOIN SILVERSIDE
& BLADE ROLL FLANK

SHORT
RIBS

BRISKET

FITNESS

GO NUCLEAR ON YOUR ABS 5 COUNT IT
Shoot for 3-4 sets
Target your torso with the atomic push-up and oblique twist of 15-20 reps. We know
to incinerate kilojoules and develop explosive core strength it sounds a lot, but you’ll
thank us when you have
IF THE ONLY GAMES you played over winter involved a Playstation to swap shirts.
and a six-pack, this move will fast track your pre-season prep.
Strapping yourself into a TRX generates serious instability. This
prepares you for those make-or-break situations where you need
rapid reactions – dodging a tackle, lunging at the net, diving from
a grenade, or, um, swivelling in your cubicle. Meanwhile, push-ups
are an unmatched strikeforce when it comes to toning your chest
and triceps. Finally, the oblique twist builds an armour-plated
torso. War, what is it good for? Rock-hard abs.

1 SET UP 2 PUSH 3 CRUNCH 4 REPEAT
With your feet Keep your back Draw your knees Perform your next
secure in the TRX straps, straight as you perform the towards your right arm, push-up with equally
assume a push-up position: push-up. If you’re already then return to the starting impeccable form, then
arms shoulder-width shaking at this point, you position. No shirking – it's draw your knees up
apart, core braced. need a hell of a lot more time to knock out another towards your left arm.
practice, soldier. push-up. It’s tough, but the rhythm
YOUR POST-WORKOUT PAYOFFS comes naturally after a
while. Honest.
UNBRIDLED A HIGH-DEF SCULPTED GYMNAST-LIKE
STABILITY SIX-PACK TRICEPS BALANCE PHOTOGRAPHY: PHIL HAYNES

48 yahoo7.com.au/menshealth



RELATIONSHIPS PHOTOGRAPHY: ADAM FLIPP

LOSE HER
BAGGAGE

If she's got issues, you've got problems.
It’s time to jettison some luggage
DATING AND AIR TRAVEL have at least
one thing in common: it’s rare to see
anyone arrive baggage-free. In fact,
nearly 70 per cent of people think their
partner brings issues into a relationship,
according to a study in Human
Communication Research. Use these tips
to handle her baggage with care – and
keep it from crushing your relationship.
50 yahoo7.com.au/menshealth