Innholdsfortegnelse for Jul/Aug 2023 i Men's Health South Africa

We’re getting weaker, and—when it comes to your health—that might be a serious problem. According to research in the Journal of Hand Therapy, men ages 20 to 34 have lower grip and pinch strength than their counterparts in the same age bracket from three decades ago. These metrics aren’t just pointless digits, they’re some of the most accurate markers of your overall strength. But this decline in numbers also makes sense: fewer of us are working manual labour jobs. The repetitive tasks inherent to these professions ramp up power like nothing else—something your desk job and occasional workout sessions will always struggle to emulate. However, this steady drop off in brawn across the generations isn’t inevitable. Whether you’re in your early 20s or late 50s, adopting healthier habits could give…

Today 1:31pm I’m tired and want something to tide me over until supper. But do I need the extra carbs? Depends on what you’re training for. For muscle growth, a scoop of protein powder with water within an hour of training does the job. Then you can balance proteins, carbs and fats at your next meal. Muscles are great, but mostly I’m just trying to get fitter. I’m doing a lot of cardio at the moment In which case, yes, you might want to add fruit to that shake. A spoonful of nut butter and a banana will replace the glycogen used during your workout and top up your energy. Or you could add oats, dates or an avocado. And if I’m keeping an eye on my calorie intake? Throw…

The Go-A head Martini This cocktail (some fancy people call it a Gibson, but it’s basically a martini) is at its best when it stays frosty. So the vermouth, the onions and the glass itself should all be chilled, says Sean McClure, bar director at the Ivory Peacock. A lukewarm martini is just that: lukewarm. HOW TO MAKE IT: In a chilled mixing glass, gently stir 90ml London dry gin, 15ml extra-dry vermouth, a barspoon of brine from a jar of cocktail onions and 30ml water. Transfer to the freezer for at least an hour. When ready to serve, pour into a pre-chilled cocktail glass and garnish with cocktail onions. THE GIN GAMUT Its flavours range big-time. Whatever your preference, there’s a bottle to match. LIGHT & BRIGHT BEEFEATER, R329…

01 Be A Taskmaster Want to put the breaks on brain-ageing? A University of California, Riverside study found those who practised three skills simultaneously—say, learning a language, mastering gymnastics and taking a career-boosting online tutorial—had cognitive abilities decades below their actual age. In a good way, we mean. Download the Udemy app, with over 100 000 video courses, and upgrade your commute. 02 Bare Gains If you neglected to pack takkies today, don’t sweat: in a University of North Florida study, participants who ran barefoot for 15 minutes improved their powers of recall by 16% in subsequent tests, while shoe-clad sprinters saw no improvement. Researchers credit the additional al “proprioceptive demands”. Joggings backwards has been shown to have a similar effect. 03 Sweat It Out Want to wind back your biological…

01 HIT YOUR MICRO TARGETS I jumped on the Mediterranean-diet bandwagon in a serious way when research found it might reduce the risk of age-related macular degeneration (AMD) by as much as 41%. This wholefood-based diet can help prevent the inflammation that may contribute to AMD. It’s a cliché, but I love avocado toast for breakfast and often have a kale and quinoa salad for lunch. 02 SHAMPOO YOUR LASHES Most people have never heard of “eyelid hygiene”, but hear me out. Our eyelids collect oil all day long. After hours of screens, the oil glands along the lashes get clogged. Tears evaporate more quickly, and the eyes become crusty and irritated. I put a little baby shampoo on a washcloth, apply it on my lids and rinse with water.…

“What the fuck do you think you’re doing?” Thapelo Mokoena asks. His relaxed demeanour has shifted, he’s sitting upright and his eyes brim with a fierce energy. Up until now, he’s been reclining on the couch at the luxury hotel, sipping on a cappuccino as he takes me on a crash course of how he’s developed his craft. Fortunately, I haven’t pissed him off—it’s Exhibit A of the type of powerful performance he’s capable of delivering in front of the camera—but that quick flick of the switch, a vanishing act where the cool, calm and collected Mokoena is replaced by a tough, grizzled, no-nonsense villain is suddenly disconcerting. He smiles, breaking character and I feel at ease. “I feel like I can draw that energy from my core,” he says.…

THE INVITE SAYS FORMAL Welcome to tuxedo territory. Your move: opt for a classic black variant of the 007-approved ensemble. Fortunately, premium fabrics won’t break the bank; you can find great quality threads at spots like Zara and Bride & Co. Fit is king, so make sure you’re getting the right size. If you want a more contemporary get-up, go with a navy blue slim-fit suit without the bibbed tuxedo shirt. Underneath, grab a simple black shirt and tie. Shoes? Your best black lace-ups will fit the bill. THE INVITE SAYS BEACH Sandy escapes tend to loosen the restraints of a typical wedding dress code, giving you a chance to mix up your outfit. You’ll want a light, unconstructed suit that’ll let you breathe easy when the temps pick up. Playing…

ORCA CORE JAMMER The specialised compressive fit fabric is designed to give you a second-skin-like fit and feel, and the fabric is chlorine resistant, too. R799, fluidlines.co.za SPEEDO FASTSKIN HYPER ELITE MIRROR GOGGLES You’ve got to see the opposition to beat them, and the hydroscopic lens shape for maximum peripheral vision and anti-fog coated lenses in these goggles give you that edge. R909, speedosouthafrica.com SHOKZ OPENSWIM Fully submersible, and using bone conduction technology rather than in-ear buds, the 4GB of MP3 storage lets you take your audio inspiration to new depths. R3 299, runbeatable.com…

ONE OF THE MOST COURAGEOUS choices you can make is to be vulnerable. That’s when you let your guard down, exposing and expressing your truest feelings—anger, sadness, fear, shame, all of it—despite the judgment or pushback or hostility you think you might receive as a result. Dr. Michael Gervais a performance psychologist who has worked with sports teams, CEOs, Olympians and other high performers, defines vulnerability as “the courage to be authentic, the courage to be true, the courage to say the thing that needs to be said, even though it’s hard to say.” Here’s how optimal vulnerability might look at work: You stepped into your boss’s role when she left. The agency’s biggest client is thinking about following your ex-boss. They tell you they’re coming in tomorrow for a…

QUIT SMOKING AND VAPING No surprise but still essential. A full 20 percent of all cancers—one in five—are caused by smoking. (Lung cancer is still the cancer that kills the most men.) Vaping only really became commercially available across the world in 2006, so there’s not a lot of long-term cancer data, but no doctor will tell you that vaping is good for you. It’s not easy to quit, but cessation programs—not cold turkey—are the smarter way to go. EMBRACE THE NA TREND More than five drinks a day or 15 a week can raise a man’s risk of colorectal, breast, esophageal, liver, stomach, mouth and throat cancers by up to 500 percent. So however much you drink, the American Institute of Cancer Research suggests drinking less. The booming non-alcoholic-beer…

01/Duck Breast 20g per 100g This has more fat than chicken, but it’s mainly monounsaturated. A fillet comes in at just 337 cals, and the taste is satisfyingly rich. 02/Chickpeas 8g in half a tin (120g) The base of hummus, chickpeas are also great to add to soups and salads. They have 7g to 8g of fibre per portion, too. 03/Scallops 24g per 100g Plump, meaty and low in calories, these molluscs taste best seared until crispy, then placed atop a bowl of risotto. 04/Edamame 11g per 100g Also known as soya beans, these are delicious in salads and stir-fries. They’re a solid source of minerals, too. 05/Mozzarella 10.5g in ½ a ball With a lower calorie count than most cheeses and plenty of calcium, this will help you hit your macro targets. 06/Mussels 24g per…

EVERY GENERATION THINKS the one that comes after them is softer and snowflakier than their hearty, badass selves. But a few years ago a team of researchers at Winston-Salem State looked at the grip strength of millennials ages 20 to 34 and compared the data with that of people in the same age bracket in the 1980s, and you will never guess what the researchers discovered. They found grip strength—a good indicator of overall strength—had dropped by up to 22 percent in men, proving that millennials are, in fact, weaker than their parents. Gen Z is likely even weaker. These declines in strength matter because you need a reserve of muscle to maintain a high quality of life in your 70s, 80s and beyond. So what’s causing this millennial strength…

Feeling the pinch? There are easier ways to up the ante than spending half a month’s salary on dumbbells. Work drop sets into your body-weight training, suggests MH UK’s fitness editor Andrew Tracey. Perform a move to failure, then scale it down and repeat. Here’s an example: FEET-ELEVATED PUSH-UP Start with the hardest variation. Perform as many as you can, maintaining good form. When you burn out, take a quick breather, then move straight on. REGULAR PUSH-UP As before, work to failure. Keep your core tight and your body straight throughout. When your form fails, shake it off before the final set. HANDS-ELEVATED PUSH-UP Finish with a set of these to ensure you’ve got nothing left in the tank. With your hands on a platform, do as many reps to…

IN A LONG-TERM RELATIONSHIP, you tend to get more comfortable with your partner. For Tristan Nienaber that meant eating everything and anything. But the relentless snacking wasn’t just a product of his cozy companionship, but also his coping mechanism to deal with pressure at work. Then lockdown hit, and that steady gain turned into a runaway train. THE SETBACK “It was the era of baking your own breads and desserts,” says Tristan. “I was also eating to mask the scary reality of the pandemic.” During lockdown, Tristan was working at home, which meant most days were spent in baggy sweats that kept his flab under wraps. “Those comfy ‘home’ clothes were stretching with me definitely concealing how much I was expanding,” he adds. THE WAKE-UP Tristan was still hunkering away at…

THE MH VERDICT THE FORTIES WINS! Your forties are not the death knell for health and fitness. Hitting 40 is your chance to speed up, not grind to a halt. According to the research, by midlife you’re likely a fitter and more financially stable version of your 20-year-old self. Crisis? What crisis?…

As millennial hustle culture gives way to the “quiet quit”, perhaps we can finally agree that rising at 4am for a spot of goal-setting in an ice bath isn’t quite all it’s cracked up to be. But there’s a middle ground between a militant morning routine and dragging yourself out from under the covers after hitting snooze a second time. Research suggests early birds really do catch the benefits. According to a study in the journal Obesity, self-identifying “morning people” naturally select healthier foods throughout the day, making their weight-loss and health-boosting efforts easier. Late starters, on the other hand, are predisposed to eating more sugar and less protein. Not only that, but a separate study of 840 000-plus people from the University of Colorado Boulder and the Broad…

Step 1: Face Mask While there’s no such thing as an instant fix for your outer layer, face masks are the next best thing. No matter your skin type, a face mask gives your visage an instant lift. Longmarket Barber at Woolworths thermal charcoal clay mask, R 159 Step 2: Cleanse Invest in a face wash. If you have dry skin, go for a cleanser with moisturising qualities and if you have oily skin, use a gel cleanser with oil-controlling components like salicylic acid. Nivea Men at Dis-Chem Protect & Care Face Wash, R96 Step 3: Eye Care Taking care of the sensitive skin under eyes is vital. It’s also simple. This patch will send dark circles and puffy bags packing. Skin Republic at Clicks Men’s Anti-fatigue Under Eye Patch,…

EDITORS’ FAVOURITE BEST LIGHT-WEIGHT JACKET TS-ACTV8 Hyper Speed Jacket Even at such a light weight, this jacket provides wind and rain resistance, and neatly packs away into a storage pocket. Includes reflective detail for 360º visibility in low light training conditions. R900, bash.com BEST RUNNING SHADES Maui Jim With lenses that provide a high contrast view, you can rest assured there is no depth perception distortion on your run. For extra long runs the nose pads come into play for added comfort. R3 255, mauijim.com BEST ALL-ROUND RUNNING SHOES adidas Super Nova 2 Just enough of that special midsole Boost cushioning means they’re just as suited to sprinting ultra-fast on a manual treadmill as they are for pounding out a 10km run. R1 999, adidas.co.za BEST TECHNICAL TRAIL SHOES Salomon…

WHEN THE GOING GETS TOUGH and you find ways to recalibrate and thrive—whether you’re coping with the loss of someone you love, learning a new language or losing your shirt on an NFT—that’s resilience. “It’s about adjusting and adapting to a challenging environment, either internal or external,” says Gervais, the performance psychologist. “It’s about moving forward towards the mission as opposed to being set back. It’s using internal skills when something is pushing us off-balance.” At its best, resilience might look like this: you’re a marathoner, but no matter how hard you train, you still can’t make the cut for Comrades, thanks in large part to the anxiety-fueled lack of sleep you’ve had the night before your qualifier—three years in a row. And a nagging toe injury has gotten you…

THE TECH: LIQUID BIOPSY ONE SUCH BLOOD TEST, known as Galleri, can detect more than 50 types of cancer by identifying DNA shed by cancer cells. Surgeon Dr. Peter Attia, author of Outlive: The Science & Art of Longevity, is using Galleri with his patients, coupled with a screening approach that’s more proactive than what government guidelines recommend (see “The New Rules of…” at right). His goal: early detection of a treatable problem rather than late discovery of a grim one. “Nobody should ever die from prostate or colon cancer,” says Attia. “That’s because the rate at which they progress and the manner they progress is very slow. But you need to be thoughtful about screening.” In the future, other blood tests may detect cancer even earlier than other screening…

Why You Need It Fat has long been blamed for heart disease. But the latest research suggests that our cardiovascular problems are caused by a range of issues, from genes to hypertension and even inflammation caused by refined foods and sugar. In reality, the right kinds of fat can help your heart, as well as assisting in nutrient absorption. Grease is the word. How Much You Need In the simplest terms? Six thumb-sized portions a day will do it. It doesn’t all have to be avocado, either. Get your fats from high-quality proteins (think oily fish, grass-fed beef) and use whole fats (butter, olive oil) when cooking instead of those engineered in a lab, such as margarine. In general, for overall health, eat a broad mix of fat sources: monounsaturated (almonds and,…

A firm handshake has long been considered a marker of self-assurance. A paper published in the Journal of Personality and Social Psychology found that first impressions are often built on it; John F Kennedy, who sensed its importance to his political career, went as far as commissioning a study into how best to do it. But the muscles in your hand express more than just confidence: scientists are increasingly using measurements of grip strength as a proxy for your overall physical condition. And, according to researchers at the University of Michigan, a weak grip suggests low muscular strength across your whole body —which, in turn, indicates a more advanced biological age. This matters because your chronological age—that is, how many birthdays you’ve had—doesn’t fully reflect the reductions of physical capacity…

IT MAY BE A PLATITUDE, but it’s true: the best training plan is the one you’ll stick to. If you enjoy your current routine, don’t rush to adopt one you might have less fun with. However, there’s a reason why many gym-goers prefer to split up their weekly workouts to control how often they hit specific muscle groups—chest day, legs day and so on. “Adding structure to your routine can help you reach your goals faster than simply doing what you feel like on the day,” says Milo Macdonald-Thomas, co-owner of The Strength Room. Training specific muscle groups on specific days naturally means you’ll work them harder. However, it also means you’ll need more time to recover before you focus on them again. “Whether training for hypertrophy [muscle growth] or general…

TO UNDERSTAND LONGEVITY, you first have to get to grips with your “healthspan”. That’s vastly different from your lifespan because it represents the number of years you’ve existed in good health minus disease rather than just how long you’ve been (or will be) on the planet. Dr. Mias van der Westhuyzen takes a proactive approach to maximising the “healthspan” of his patients, which means tackling those important questions of longevity early rather than waiting until that final “marginal decade” where the rate of cognitive, physical and psychological decline really starts to pick up the pace. “What we often don’t realise is that this decline begins at a much slower rate in our thirties and forties,” he says. What his practice does is aim to understand their patients’ goals for that…

WHILE MOST DISCERNING men profess to hate them, the more honest among us would probably admit to indulging in the odd selfie every now and again—shameless or otherwise. Of course, you don’t need to be savant or a rock-star philospher to realise that this phenomenon is symptomatic of a narcissistic, degenerate culture. But that’s no reason to get too sniffy about it—especially when researchers have established that staring at ourselves is not without its benefits. Scientists at the University of California, Irvine, found that participants who took a daily smiling self-portrait for four weeks experienced significant mood improvements, as well as boosted confidence. In better news for the Instagram-phobic, it’s not imperative that you share them all, either. However, if you loathe to make use of your phone’s selfie camera, there’s…

Easy, fast and comfortable—thanks to the 4D-Blade The innovative 4D-Blade has two central shaving zones and two side trimmers. The SkinGuard comb protects skin from the blade—for a comfortable shave that’s close enough to look great while staying gentle on skin. With a two-way comb so you can trim both up and down, making movement easy and fast. Quickly get an even trim Trim both up and down thanks to the useful two-way comb. This easy movement means you can trim quickly and in the way that best suits you. Shape easily, but with precision Add precision to your styling routine thanks to the 4D-Blade and anti-slip, rubberised handle. Makes shaping precise and controlled—giving you confidence at any skill level. Easy, fast and comfortable in every stroke No matter your…

I DON’T BELIEVE IN THE IDEA of a midlife crisis. Instead, let’s call it a midlife awakening. It’s that moment in your life when you might feel stuck and question some big issues, such as: am I in the right profession or did I get derailed from my purpose? Has my grip on my fitness and my health loosened? Am I happy with my family life? Sure, it’s sobering, but also exhilarating. stuck. I came to the realisation that I had accomplished all After 30 years in the publishing business, I felt that I could. As I stepped back to assess the situation, what I recognised was that the digital revolution was coming fast and all those noughts and ones would disrupt my world in a big way. Rather than…

01 YOUR NECK “If your neck isn’t moving well, it imposes increased demands on the rest of your spine,” says Vikash Sharma, founder of Perfect Stride Physical Therapy. This overloads your back and eventually leads to pain. To loosen up your neck at your desk, slowly rotate your head in a full circle to highlight any spots of tension, then perform three stretches of those areas every few hours. 02 YOUR CHEST Pain begets more pain. It stimulates your sympathetic nervous system and stress response, causing your breathing to go haywire. You stop inhaling deep into your belly, which creates more tension in your back. Sharma suggests placing one hand on your stomach and one on your chest. Focus on slow, deep breaths through your nose, and look to check that the…

No athlete wants to be told to hit the brakes, but when you’re screeching towards the edge of a cliff—slowing down is your only option. For most of his life, Chad le Clos has only known one way of life: go full throttle. Whether he’s training or diving into the pool during the Olympics, the gold medalist swimmer’s MO has always been to go as fast as possible. And that drive, that determination to squeeze maximum distance out of every stroke has cemented the athlete as not just a hometown hero, but also as one of the greats. But a tunnel-visioned approach, an obsessive dedication to the sport that has given him everything, meant he didn’t notice when his mental health started to crumble. By 2021, after dealing with a…

“Physically it was fine, but mentally It was a whole other story.” 01 ASSAULT BIKE Studies have shown that regular sessions in the saddle can massively dial up your cardiovascular health. CrossFit Games athlete Zack George suggests clocking in 3 minutes at an easy pace, 2 minutes at 70% effort, 1 minute at 80% (rest 30 seconds), 30 seconds at 90% effort (rest again) and finishing with a 20 second sprint before you tackle your workout session. 02 HANGING LEG RAISES Grab a pullup bar and lower yourself into a dead hang. Straighten your legs and pull your pelvis back slightly. Tense your core and raise your legs until your thighs are parallel with the floor. Hold for a count, then slowly lower your legs back to the starting position.…

BEST ROAD BIKE Specialized S-Works Tarmac SL 7 The amount of assistance you get from the aero technology of this bike, together with the barely legal low weight, makes it the best option for those who like the challenge of a climb as well as those who prefer bombing the downhills. R210 000, specialized.co.za EDITORS’ FAVOURITE BEST RUNNING SHORTS Puma x First Mile Woven Running Shorts These aren’t just comfortable; they’re also made from recycled fibres. R1 099, za.puma.com BEST RUNNING HEADPHONES JBL Endurance Run 2 Bluetooth A built-in microphone means you can operate hands-free, including managing calls for those who need to stay in touch when working out. R799, connnoisseur.co.za…

HYPERVOLT GO 2 Weighing in at less than one kilo, you can take this power house everywhere because it fits easily in any backpack or duffel bag. The ultimate on-the-go back loosener. R2999, hyperice.co.za TRX ROCKER Its shape anchors the roller in place, letting you apply pressure to tight muscles by rolling your body across its surface. R499, sportsmanswarehouse.co.za 6.0 RAPID RECOVER DEVICE A must-have for the most efficient recovery, these boots have six pressure settings and a six-hour battery life on one charge. It’s post-leg-day bliss. R10 990, rapidrecover.co.za…

THE SKILL OF EMOTIONAL INTELLIGENCE is simply the ability to recognise your feelings and understand how you’re responding to them—and do it without judging yourself, says psychologist Dr. Susan David, a Harvard Medical School lecturer and the author of Emotional Agility. Ever stared at passing clouds or observed an army of ants hustling around in the dirt? It’s like that but with your feelings. Emotional intelligence is also known as EQ, or “emotional quotient”—like an IQ for stuff that’s harder to measure. At its best, EQ might look like this: over dinner, your partner makes a remark about wanting to grab your “love handles.” They were trying to be playful, but in an awkward nanosecond, you notice that your body is tingling; you know that means you’re feeling ashamed, which…

SOMEDAY THERE MAY BE DRUGS THAT PROTECT you from all types of cancer. There’s a vaccine already—the HPV vaccine—that does just that for certain types. And labs all over the world are trying to read your body’s signals and find biomarkers in your blood that ID who’s at increased risk for what cancer so that they can target exactly what you need to do to prevent it. You can talk molecular targeting and mRNA therapy all you want, but when you ask researchers about the most successful way to prevent cancer right now, they’ll tell you the answer is in your hands. Forty-two percent of new cancers may be avoided if you make lifestyle changes that reduce your risk. These tweaks make a greater difference than you might think. THE TWO…

COLONOSCOPY SCHEDULING • First screening, if you have a family history (dad, sister, etc.) of colorectal cancer: ten years before the earliest diagnosis. (Dad found out at 47; you schedule for 37.) Also talk to a doc about early screening if you have a health condition, such as Crohn’s disease, that puts you at higher risk.• First screening, if you don’t: 45. (Yes, it used to be 50.)• Except: If you notice any changes in your bowel habits—blood in the stool, abdominal pain, unexplained weight loss—go to a doc and see if you need one now. PSA SCHEDULING • First screening, if you have more than one first-degree relative diagnosed under age 65 or genetic issues such as a BRCA mutation or Lynch syndrome: 40. (A first-degree relative [brother, father]…

Why You Need It Protein is good for more than just muscle, you know. It decreases hunger, improves brain function, aids your immune system—and, yes, it can transform your biceps into precipitous peaks, if that’s your thing. How Much You Need Most experts advocate consuming 1.2g to 1.6g of protein for every kilo of your target body weight. So, an 84kg man who wants to maintain his current weight would need roughly 100g to 134g a day, or six palm-sized portions of protein-rich foods. That’s about 30g at each meal and an additional 20g in two snacks. Sure, a chicken breast will get the job done at dinner, but so will chicken thighs, tofu, salmon, pork, shellfish, lamb, tempeh… You get the idea. 1 QUESTION 1 ANSWER Q: I’m struggling…

01/Brazil Nuts These are the big ones in your nut mix. A serving of 12 has 8g of protein, 5g of fibre and more than your RDA of antioxidant selenium. 02/Hemp Seeds Also known as hemp hearts, these have a faintly roasted flavour. Scatter a tablespoon or two on a soup or salad to add a little crunch. 03/Pumpkin Seeds These high-fibre seeds are delicious roasted and seasoned with paprika. Harvest the benefits atop tonight’s dinner. 04/Macadamia Nuts Often underrated, these are best served roasted, crushed and stirred into your breakfast bowl of porridge or yoghurt.…

When A-list trainer Don Saladino is prepping actors such as Deadpool’s Ryan Reynolds for the rigours of superhero duty, his workouts emphasise mobility, not just strength and fat loss. But that doesn’t mean shoulder rolls and yoga poses. Instead, he works in exercises such as the kneeling clean and press to windmill, a compound move that switches on your muscle fibres while waking up your joints, ligaments and tendons. If you only have time for one warm-up movement, this is your saviour. “The first part activates your shoulders, lats and core,” says Saladino. “The windmill works on your hinge, which taps into your glutes and hamstrings.” That’s a lot of activation in one rep, with benefits for heavy lifting, too. The reps also get your heart going for a side…

When Dave Blum, Joss Hay and Bryan Bedwell came across an abandoned Catholic church in St Louis, Missouri, they spotted an opportunity. A skater and welder, Blum had previously worked at a local museum, which exhibited repurposed architectural and industrial objects. He saw potential in the space and recruited his friends to help transform it into a unique skate spot. With a little bit of love—and a lot of hard graft—Sk8 Liborius was born. “We’ve put $300,000 [around R5.6 million] into the place, raised through crowdfunding and holding punk shows in the basement,” says Hay, 34, who’s originally from Scotland. That investment does not include man hours; Hay estimates that he and the five other volunteers have dedicated 40 to 60 hours a week over two years to the project—on…

At its core, building strength is a zero-frills pursuit. Lift heavy things, do it often and you’ll reap the rewards. There are no shortcuts, and anyone promising you a fast track to your fitness goals is setting you up for disappointment. “At [Motley Crew], we don’t sell quick fixes,” says founder and owner Tyron Hatch. “When you arrive consistently, through accountability of the community, and put in the effort—that’s when progress is made. If you can do that for a prolonged period, you will succeed and surpass your fitness goals.” Bottom line: if you’re willing to work hard, this gym is your new after-work pitstop. The location is tucked behind a glass front, and despite its minimalist interior, you’ll still have access to everything you need to get fitter including…

THE FORMAT Cold climes are no reason to skip your conditioning work. This session will keep those lungs tickled and your heart ticking. Grab a pair of moderate-weight dumbbells and set yourself up near a clock or timer. This one follows an AMRAP format, which means you’ll race through as many devilish rounds as possible —while maintaining saintly technique, of course—until the timer hits eight minutes. Warm-up, then jump in, resting only as necessary to make sure your form is tight. START HERE 01 THE DEVIL’S DUES ■ This hellish combo mashes up every move you love to hate; begin with the better part of a burpee: drop to the floor with your hands on your dumbbells and tap your chest to the floor. Hop your legs back towards your chest,…