Innholdsfortegnelse for November 2016 i Men's Health South Africa

YOUR SUMMER BODY STARTS HERE! It’s time for you to get beach ready, and comfortable with taking your shirt off. We’ve got the perfect answer for you: our Total Body Summer Smash with cover model and personal trainer Trevor Lagerwey. It’s a potent training plan that hits all the major muscle groups, and uses intervals to get you stronger, slimmer and fitter. MH.CO.ZA/FITNESS WEIGHT-LOSS Lose Belly Fat With Just Two Exercises When asked to give us an effective workout, Alwyn Cosgrove, one of the world’s top trainers, gave us a workout that had readers do only a dumbbell swing and a squat thrust. mh.co.za/weight-loss SEX + RELATIONSHIPS The Secret To Never Arguing Again No matter how solid your relationship, you’ll never get away from everyday stress. But you…

Science confirms it: they really do make us stupid. In a BMJ Open study, men said they’d be less inclined to wear a condom with a woman they thought was hot. Even stupider: knowing she probably has an STI doesn’t matter; guys are still less likely to put one on. This may stem from an evolutionary drive to reproduce with attractive women, scientists speculate. Careful: her hotness doesn’t make you immune to STIs. INSTANT SEX APPEAL: A MAGNETIC MUTT Your dog is so cute! And so are you, evidently. In a survey of 733 women, 65% said adopting a pet makes a guy seem hotter – and 68% said a pooch is the sexiest pet he can own. It suggests sociability and caretaking skills. She’ll be watching you with Max,…

Okay, so you’ve stopped skipping leg day – but don’t neglect your mind aerobics. Research presented at the American Psychological Association showed that certain types of mental concentration exercise can stave off the onset of dementia. Using a computerised training technique, honing in on mental processes by requiring quick responses from the user to identify multiple objects improved attention levels, reduced depression symptoms, and quickened reaction times. Even better, each session reduced the risk of dementia by 8%. Reap the same benefits by heading to brainhq.com and start clicking.…

1 SQUAT POWER JUMP Bowlers rely on explosive power when running in, driving into your load-up and then exploding through the crease. From a low front squat position, explode up onto a box – this move builds serious power in the quads, hip flexor and core. 2 PUSH-UP TWIST When delivering a ball, a bowler needs to be as stable as possible – and a strong core is essential for that. Drop into a push-up position and drive your knee towards your opposite elbow when coming up. This will create a twisting movement very similar to that of bowling. It will also build power and endurance in your shoulders and chest. 3 SHOULDER ROTATIONS Range of motion is key to bowling fast – it’s the only way to bowl quickly…

TomTom Runner Cardio + Music 3 Now equipped with Route Exploration – to help you discover new trails – this sleek little watch also stores your music on your wrist so you can leave your phone at home. R2 699 TOMTOM.COM/EN_ZA Garmin Forerunner 735XT The triathlete’s new best friend – with this light, incredibly hardy piece of tech you’ll never lose track of a single stat, be it deep down in the ocean or high above the clouds. R7 600 GARMIN.CO.ZA Polar M600 Barely noticeable on your wrist, this Android-friendly smartwatch is waterproof enough to go wherever you want to. The best bit: it’ll tell you how you performed after every workout. R10 500 WANTITALL.CO.ZA…

GROSS-COFFEE Wondered why your brew tastes bad when it stops steaming? A Belgian study found our tastebuds are more sensitive to lower temps. The result: it’ll taste too bitter. THE CREEPY STARE The line between a glance and a creepy stare is 3.3 seconds. So if someone drops a hint that you’re leering, start timing your ganders. STINKY ARMPIT SWEAT Wonder why your underarms reek more than other sweaty spots? Glands around your armpits secrete an oily substance that bacteria can’t wait to chow down on.…

 “IT WAS JUST SUCH a shock,” he says of the initial diagnosis. “One week I was in the boat, the next I was in chemo. Just like that, life had changed completely.” “For a long time I thought I wouldn’t row again. The cancer is bad, the chemo is bad. There is a lot that can go wrong.” Brittain was diagnosed with Hodgkin’s disease, a form of lymph-node cancer, in October 2014 – some two months after racing at the World Champs, and less than a fortnight after competing at the University Boat Race in Port Alfred. “2014 wasn’t a good year,” he explains. “I had been getting sick a lot and hadn’t been performing anywhere near as well as I should’ve been.” Brittain’s performance began to tail so much…

DON’T HIT SNOOZE Every day I’m out of bed by 6.30am, to get an early start. Don’t down a coffee straight away – stick to a glass of lemon water stirred with cider vinegar and turmeric to get your metabolism going. GET YOUR CAFFEINE FIX That first cup of coffee is magic. I use an Aeropress so I’ve always got the opportunity to whip up a cuppa joe on the road. Add a bit of coconut oil and butter to up the flavour. STEEL YOUR NERVES I do believe the benefits of meditation can be truly life-changing. Our lives are filled with this glut of info and visual stimulation that just being able to sit still, by yourself, and focusing on nothing but your breathing and clearing your head –…

AGE / HEIGHT 52 / 1.86m LOCATION Cape Town WEIGHT BEFORE 126kg WEIGHT AFTER 87kg TIME TO GOAL 18 months THE ODDS WERE STACKED AGAINST CLIFFORD right from the start. “When I was young, I relied on comfort and binge eating to soothe my emotions, especially after my mother passed away at an early age,” says James. This was compounded by the fact he did little exercise, and relied on shortcuts. “My life revolved around yo-yo diets, injections, meal replacements, soups and anything for a quick fix.” This left him with serious health issues, work and relationship problems, and a low self-esteem. His salvation arrived in the form of Weigh-Less and a swimming routine called Aqua Fit. The result? His health has been saved, he’s a qualified trainer, and he’s…

WHEN SHOPPING FOR SWIM TRUNKS, OBEY THE SAME RULES you would for shorts: look for a pair that’s proportional to your body. The shorter you are, the shorter the trunks should be – and nothing should hit below the knee. Stick to darker hues and smaller prints for a slimming effect. And if you want to stand out in a good way, rely on bold designs and pops of colour. STOCKISTS ALDO 021 421 5674 AMERICAN SWISS 021-938-7510 beachcult.co.za BILLABONG 042 200 2600 BRONX 021 590 7000 CALVIN KLEIN 021 4180727 CLICKS 0860 254 257 CLOTH & LABEL 011 325 5089 COUNTRY ROAD 021 405 4300 hairhousewarehouse.co.za HAVAIANAS 021-511-1182 H&M 021 826 7300 HURLEY 021 709 0084 ISSA LEO 021 426 2757 JETS 021 4428900 JEEP 011 630 4000 LEVI’S…

BREAKFAST Eggs and Spinach over Hot Italian Sausage Heat radiates outwards from the centre of a griddle pan, so the edges will always stay slightly cooler than the middle. Leverage that moderate heat to keep cooked ingredients warm while coaxing others to the perfect degree of done. Practice with this meaty breakfast, which will keep your hunger reined in until lunch. WHAT YOU’LL NEED 1 TBSP OLIVE OIL 2 PATTIES HOT ITALIAN SAUSAGE 2 GARLIC CLOVES, MINCED ½ CUP BABY SPINACH 1 TOMATO, CHOPPED 2 LARGE EGGS SOURDOUGH HOW TO MAKE IT In a large, nonstick pan, heat the oil on medium. Add the sausage patties and brown, 3 to 4 minutes. Flip them and push them to the edges of the pan. Now add the garlic and cook until…

WHACK YOUR funny bone and you know the remedy: do the Macarena, curse like a sailor and rub it hard. Not all pain relief is so straight forward. Consider back pain: it might start with an injury, but complications can turn an acute problem into a chronic one, says Ajay Wasan, vice chair for pain medicine at the University of Pittsburgh. The source can be tough to identify and the solution elusive. For most, pain ceases; but for an unlucky few, pain can persist for months or years and can come and go like a good-for-nothing brother-in-law. As frustrating as mysterious chronic pain can be, try not to stress about it. “Your emotional reaction can make you feel pain,” says Wasan. Besides the muscle tension anxiety creates, “the brain can…

1/ Find your passion and honour it forever. 2/ Stay mentally and physically fit. One without the other will ultimately become problematic. 3/ Focus a little more on needs versus wants. 4/ See the world as a holistic, interconnected living organism, of which we are one part, and not the whole. 5/ Remember this quote, by social reformer Theodore Parker: “The arc of the moral universe is long, but it always bends toward justice.”…

Sometimes after filing, Sars will contact you for more information. They may request that you provide them with supporting documents by loading them onto the eFiling website. Usually this is not a problem – if you don’t delay. “The biggest mistake that taxpayers make is missing a Sars request deadline and leaving it for months. That makes it a lot more difficult,” says Smit. Although it’s not compulsory, Van der Walt advises that you also upload bank statements and payslips when Sars asks for documentation. Remember that the eFiling website accepts Jpeg and PDF files and only 20 files at a time. “That way SARS can see what income you received and that you aren’t trying to mislead them. It just shows that you are open and honest about your…

THE SPIRIT OF NAVAL AVIATION Absolute strength. Steely muscles. Peerless performance. Outstanding precision. The Breitling Avenger is designed to offer maximum security and reliability. A maximum of robustness and shock resistance, with its solid construction and its lateral protective reinforcements. In creating the Avenger, Breitling has given prowess a new face that is resolutely technical, functional and sophisticated. With its 45mm titanium case, grey stealth look, military strap and high-performance mechanical movement, the new Avenger Bandit more forcefully than ever embodies daring feats and extreme missions. www.breitling.com info@breitling.co.za Enter now at MH.CO.ZA…

Thinking of grabbing drinks after a hard session in the gym? That lager won’t make your muscles any larger. In fact, a study published by the Journal of Strength and Conditioning found that consuming alcohol following resistance training led to reduced anabolic signalling. Basically, it’s the process whereby the body’s cells (including muscle tissue) synthesise protoplasm for muscle growth and repair. but... We know how quickly just a beer can turn into a bender. And while you won’t be able to protect your gains, you can shield your brain from those toxic cocktails. A study published in Alcoholism: Clinical and Experimental Research suggests that regular cardio workouts could protect your brain from the damage inflicted by alcohol. Researchers looked at white matter – responsible for cognition, learning and communication –…

Satan as Cupid? Hell yes! According to Margee Kerr, a sociologist who studies fear, “when people are scared and presented with a suitable mate, they’ll see that person as more attractive.” You’ll each see the other as someone to trust, strengthening your bond. 1 Rosemary’s Baby (1968) A smart, attractive young couple moves into a new apartment and squabbles over dinner plans, food, sex, Satan – usual stuff. Maybe don’t use it as a segue to the “let’s start a family” talk. 2 Let the Right One In (2008) File this relationship under “It’s complicated.” Still, they make it work despite their differences (he’s a day person; she’s a night owl) in this clever, creepy coming-of-age horror tale. 3 Don’t Look Now (1973) Eggers mentions the “elongated sex scene” with…

The Icebreaker GIN BASIL SMASH INGREDIENTS 50ML BEEFEATER GIN 30ML LEMON JUICE 20ML GOMME 4 FRESH BASIL LEAVES METHOD First, grab your shaker. Second, throw in your ingredients with a few cubes and start jostling, vigorously. Then place a single large ice cube at the bottom of a rocks tumbler. Finally, double strain your cocktail into the glass. Garnish with basil leaves. The herb adds subtle sweetness, the perfect counterpoint to the gin and juice’s natural bitterness. This one is happy hour at home – without having to tip the waiter. The Poolside BRAZO FUERTE INGREDIENTS 50ML OLMECA ALTOS BLANCO 2 PINEAPPLE WEDGES 25ML LIME JUICE 15ML AGAVE SYRUP 6 SAGE LEAVES METHOD Start this recipe by muddling up your pineapple slices in a bed of fresh, crushed sage. Initiate…

1/ What’s the secret to throwing the perfect punch? Remember this: power doesn’t come from your fists. You’ve got to let the force flow from the legs, and that starts with a balanced stance and a quick snap of your hips right through your body to your shoulders. 2/ Are there any benefits to getting hit in the face? No matter how good you are at boxing, you’re going to get hit. And that does a couple of things: first, you build a higher pain threshold. The first time I ever got hit, I bawled my eyes out. Now I shake it off and go back to the fight. Second, it teaches you to stay focused – because if you don’t, get ready for another black eye. 3/ How do…

DEON JOUBERT Former racecar driver and speed freak Deon Joubert knows what it takes to step behind the wheel. Take his advice, and you’ll be a king on the tar. What is one thing I should always check before hitting the tar on a road trip? I’m going to assume the rest of your car here is in tip-top shape – otherwise you’re best served taking it in for a service. You already know about checking the oil and pumping up the rubber? Here’s something a lot of guys overlook: make sure you have a fresh set of wipers and a topped-up water tank. Nothing spoils a trip quicker than a squashed bug in the centre of your windscreen and having nothing you can do about it. How can I…

“While I was swimming competitively I would take on triathlons in my spare time. It was a hobby.” TRAPPED IN THE SWELTERING BRAZILIAN HEAT, HE FELT delirious, confused and frustrated. A flu, which had hit him after landing in the country’s capital, had derailed his training. And now, after days of waking up into the fog of a pounding and worsening fever, he was certain he would miss his race. And this wasn’t just another championship or dime-a-dozen qualifier – this was the real deal, the lifetime dream. This was the Olympics. “LYING THERE I FELT IT ALL SLIPPING AWAY,” says triathlete Henri Schoeman. “All that work, all because of some stupid sickness.” For a young athlete who had watched countless opportunities slip through his grasp because of bad luck,…

1 Hard Roll Lie on your back, arms outstretched. Tense your core, bring your right elbow to your left knee. Hold that position, then roll to the left until your knee touches the floor. Repeat on the other side. Reps: 10 per side 2 Half-Kneeling Pallof Press Use a band or cable to create load. Start in a kneeling lunge position, with hips and shoulders level. Pull the handle to your chest, pause, then press straight out in front of you, making sure there’s no rotation or shift in your torso. On the last rep (the 10th one) lock your arms out and move backwards and forwards in a hinging motion for 10 reps, making sure your hips stay level the whole time. Time: 10 reps per leg, then 10…

IF YOU’VE BEEN EXERCISING A BIT MORE AND EATING fairly well, then consider your 2016 fitness resolutions well stuck. Congratulations. But, by now, you will have noticed that the cutting down and leaning up – so easy during the first few weeks – has begun to thin out. It's on this kind of plateau that many a fat-burner loses their way; the flat motivational terrain prompting you to turn back and retreat at break-neck speed down the rocky slope up which you’ve been manfully scrambling. You will not find a route across this weight-loss tundra in the realms of new-fangled exercise regimes or the highest-trending fad diets. The stubborn, age-old fat stores uncovered by your initial successes require more consistent work to break down. The way to etch out a…

THE TIE Stand out with a luxurious pattern or print, like this one. From R599.99 T.M. Lewin THE POCKET SQUARE This is your chance to take a risk, but keep it classy: go for a classic colour or pattern. From R399.99 T.M. Lewin THE STEP-UP Whether it’s outdoors or in, these will suit the occasion. Manhattan R2 099.95 Dune London THE KICKBACK To stay formal, but not stiff, add some texture. Redial R1 999.95 Dune London THE CLASSIC Sleek, sophisticated – these are your wedding wingmen. Richmond R1 999.95 Dune London…

ADIDAS Superstar athletes may need superhuman strength, speed and stamina, but there is one thing they rely on to succeed more than any other: focus. Adidas introduces a new range designed to help athletes lock into their vision of victory. The Zero Negative Energy Hoodie cuts out distractions and channels your power towards one objective: being your best. ASICS What separates the best from the average Joe? Desire and determination that pushes us to exceed what we were yesterday. ASICS has long been at the forefront of that ambition. ASICS is there when records are smashed in front of crowds of thousands, and there again when you hit a new PB in the dark when everyone else is still sleeping. DAVID JONES CLASSIC Lunch with the guys, a first date,…

WE’VE COME TO EXPECT FOUL AIR IN JOBURG AND Pretoria – but Bloem? Kimberley? A 2014 WHO report found that air pollution in SA’s metropoles is comparable to mega-cities in China – and that the air in larger areas around the highveld is up to three times more polluted than what the WHO considers safe or healthy. But even those living in the heartland have to deal with high levels of particulate pollution and sulphur dioxide. And thanks to the combination of heat, smog and long afternoons spent outdoors, summer is high season for toxic- chemical exposure. Here are six common offenders, and what you can do to breathe easier this summer. Charcoal Braai THREAT LEVEL Charcoal smoke contains a range of toxins, including a class of carcinogens called polycyclic…

The Ecology of Commerce by Paul Hawkins Hawkins laid out a case for why businesses need to change how they operate if humans are going to have a long-term future. He also shows that being a better steward of the earth and creating shareholder value are not mutually exclusive concepts. Differentiate or Die by Jack Trout The title speaks for itself – don’t come to market with me-too product. There are enough of those out there already. Too many, in fact. The 22 Immutable Laws of Marketing by Al Ries and Jack Trout The marketing landscape has changed dramatically over the past decade, but most of the principles outlined in this book (published in 1993) remain relevant even today. It’s a quick read and worth referring from time to time,…

TWO OPTIONS. THAT’S WHAT I HAD. IT WAS either admit I was an alcoholic or go home, rest the tip of the pistol on my lips and finally pull the trigger. “Do you have a drinking problem?” my boss asked again. I was sitting in his office, my giant frame barely fitting into the chair. My eyes were bloodshot and I was sweating. I could smell the pints I’d downed the night before wafting from me – the fumes were sweet, sickly, familiar. I looked up, and I had trouble meeting his eyes. To see the concern, to see the judgement, to admit that I was throwing it all away. And to know, that unless I said “yes” right now, I would end it all – a slow liquid suicide…

A PRIDE OF LIONS A majestic golden coat is only fitting for the all-powerful kings of the urban jungle, typically found prowling corner offices and boardrooms. These watches mark out the leaders of the pack OMEGA SEAMASTER PLANET OCEAN Omega creates striking watches with impeccable movements and build quality. This one is crafted from Segna gold and steel. It’s a watch fit for any CEO (and their budgets). R278 000 omega-watches.com omega-watches.com 011 911 1200 LONGINES CONQUEST CLASSIC Crafted from 18 karat pink gold cap and steel, this 41mm wide beauty reveals taste and a knowledge of great calibers – a Swiss self- winding mechanical chronograph. R62 000 longines.com 011 911 1200 TOMMY HILFIGER DEAN 1791275 There’s just a hint of gold colouring in the face and bezel, but it’s the combination of…

I’m 37 and no longer wake up with an erection. Is something wrong? NOAH, ELSIE’S RIVER “You’re at the age where morning erections become less frequent,” says Tobias Kohler, an associate professor of urology at Southern Illinois University School of Medicine. “You’re probably fine if it happens only occasionally, but if you haven’t had any in three months, get checked.” Morning erections usually occur during REM sleep, so you may just be missing this classic sign of good sexual function because you’re waking up in another stage of slumber. You can also ask your doctor to order a testosterone test. Low T levels (generally below 300 ng/dL) can cause low libido. NUTRITION There’s a popular soup place near my work. What should I order? BONGANI, JOBURG In general, soup is…

OPEN UP Arms wide, chin up – this is the ultimate power pose, says Amy Cuddy, an expert in human body language. Don’t go throwing it around in every board meeting, but when you’re proud of an achievement (like taking 400 Test wickets) don’t be afraid to show it. SMALL THINGS MATTER A handshake never hurt anybody, Cuddy says. When Steyn was lying in a heap on the pitch after that World Cup semi-final, NZ batsman Grant Elliott took him by the hand and helped him to his feet. And to think we were all about to start hating him. FAKE IT ’TILL YOU MAKE IT Under the cosh? Pretend you’re not. Cuddy conducted a study that showed people who head into job interviews with a confident sense of presence…

WHAT’S THE DIFFERENCE between a fitness tracker and a smartwatch? For starters, there’s the price – while most trackers come in around or even just under a grand, one of these beauties can set you back a lot more. But that price tag comes with a few features well worth the cash – making fitness trackers look a little, well, dumb by comparison. Smarten up and forget about your steps – these are the numbers that matter. 1/ GPS Tracking Some trackers might pretend to track your distance, based on an estimation of your stride length and how fast you’re moving your arm. Problem: they don’t pinpoint your location on the ground, so they can be inaccurate – by up to a couple of hundred metres per kilometre. True GPS,…

1/ Grand Prix Track EAST LONDON Home to the Prince George Circuit, this 17.7km route will take you through the famous Potters Pass – the perfect spot to floor the accelerator and push the limits of your vehicle. 2/ Kyalami Race Track MIDRAND It packs a host of elevation shifts, the smoothest tar and is technically challenging from the moment you put pedal to the metal. 3/ Phakisa Freeway FREE STATE Don’t let the name fool you: you won’t be cruising through this one. It’s one of most challenging tracks in the country, dishing out technical turns and forging you into a veteran driver. 4/ Aldo Scribante PORT ELIZABETH The definition of an epic drive. With huge swings in elevation, eight tight…

I NEVER THOUGHT I WOULD be a pro surfer, let alone have a movie made about me,” says Hout Bay’s Frank Solomon. That movie, Let’s Be Frank, took award-winning director Peter Hamblin three years to make, and it’s on selected screens right now. According to Solomon, one of the highlights of the “fictional take” on his life is a fight scene modelled on a bare-knuckle boxing bout. “Shooting that scene was surreal,” Solomon recalls. “We did it in London, and there were 20 real-deal boxers watching.” Six months before that shoot, Solomon and Hamblin were reviewing some other material they’d shot and Solomon didn’t like what he saw. “I thought, Wow, I’m sure I can look better than that. Sounds arrogant, maybe, but I knew the fight scene was coming…

NOTHING CAN MAKE YOU FEEL more confident in less time than the right pair of sunglasses. The key word in that sentence: right. These five frames will help you face up to summer. LONG Narrow frames over-accentuate a slim profile – go for a bigger frame with wider lens coverage. R3 190 PERSOL AT LUXOTTICA OVAL You should be able to carry off most styles, but make sure they fit without slipping. Army-inspired aviators make a statement. R4 186 TOM FORD AT SDM EYEWEAR ROUND Go for angular frames with strong lines to draw attention away from your chin towards your cheekbones. R1 725 PUMA AT SDM EYEWEAR TRIANGULAR Top-heavy, teardrop lenses will help for balance, and square frames work too. These lenses work best on dark skin tones. R690…

“Unhealthy habits can kill your hard- on – but they could cut a lot closer than just to the bone.” HOW OFTEN HAVE YOU BEEN ACCUSED of obsessing about sex, or thinking only with your dick? Getting it up and getting it on are, for most of us, more important than career prospects or the state of our budgets. But the state of your sex life is no unhealthy preoccupation – it pays to keep a close eye on your penis. Not being able to get or maintain a strong erection, shooting off too quickly or not at all – these are all important early warning signs of serious health issues, including cardiovascular disease, hormonal imbalances and even neurological problems. Dr Prithy Ramlachan, a GP and president of the African…

GOOD The Chicken Consomme Soup as a starter will help wake up the palate and keep you from overeating on the main. 540 kJ, 9g protein, 2g fat, 9g carbs. BETTER The Cashew Nut Stir-Fry comes in at just under 3 000 kJ with an even split between protein, fat and carbs. The fat is a little higher than some other options but the cashews are providing a heart healthy dose of unsaturated fats here. 2 950 kJ, 38g protein, 42g fat, 40g carbs. BEST Thai Green Curry Pesto with Mung Bean Noodles. Swapping the regular yellow noodles for mung bean noodles shaves off some calories and carbs. The dish is nice and lean – with a decent serving of fibre from the bean noodles and veg too. 2 300…

Let’s Go! 30. UNDESK YOURSELF Prolonged sitting (like a deskbound 9-5) tilts your pelvis forward, creating a phantom paunch that can make a mockery of your abs-sculpting efforts. Your saviour is mobility guru Kelly Starrett. Perform this stretch once a day to stand taller before take-off. COUCH STRETCH 2 sets of 60 seconds per leg Kneel with the front of your foot against a wall. Bring your left knee forward into a lunge (A) and straighten your torso, head up. Bring your right leg vertical to the wall, pushing your knee into the corner (B). Hold for one minute, then switch legs. 29 NOW TAKE A DEEP BREATH... It’s tempting to jump straight into torrents of crunches, breathlessly busting out reps. But for maximum benefits, breathe out at the top…

Forward Leaning Rest Nic Ingel says this is the toughest of his gym’s recovery holds (that also means it’s the most effective). It’s basically the apex of the push-up position. Keep your feet close together, your body in a straight line from your heels through to your hips to the shoulders, and your hands shoulder-width apart. “Now you’re engaging every part of your body,” he says. “Focus all your concentration on maintaining good form.” The benefits: you’re swapping out that moaning voice in your head – that always seems to be begging for another chocolate bar from the vending machine – with a whole lot of “healthy noise”. Squat Parrallel Hold Stand with your feet just over shoulder-width apart and your toes pointing slightly outwards. Start squatting by dipping your…