DARK PLACES

For any surfer, taking on the monster waves at Nazaré in Portugal is a death-defying risk. For Matt Formston, there's another consideration: he's blind.

ONE MAN. 5 109KM.55 DAYS.

Running was always a punishment for William Goodge. As a semi-professional rugby player, 5km laps were reserved as an exhausting slap on the wrist for showing up late to practice.

Zone in

The fitness-sphere won't stop talking about how low-intensity cardio-sometimes called zone 2 training-is so good for you. But does all this easy work really do anything?

Build a beach-ready rig in just 4 weeks

Blending big lifts with loaded carries, our strongman plan will help you build size and strength on the move. Make your summer gains a breeze.

Wrecking Ball

D-balls are a timeless strength classic with modern benefits. Skip the noise of dodgy influencer advice and overhyped gimmicks and use the proven, no-nonsense training tools of the world's greatest athletes and strongmen.

The Science of Happiness

The question of what makes a person happy is no longer a philosophical conundrum. Many now see "life satisfaction" as a metric, and there are countless books, apps and pods pledging to up your score. But with more resources than ever, why are we still so confused, asks Stuart Heritage? Can happiness really be taught?

Cut to the chase

This barber took the shears to his weight to shed the extra padding while forging muscle worthy of his new trim physique.

The Upper Crust

ANY MAN WHO SAYS PIZZA CAN'T BE GOOD FOR YOU PROBABLY STILL HAS DEBONAIRS ON SPEED DIAL. IT'S TIME TO THINK OUTSIDE THE BOX. WITH A LITTLE KNOW-HOW, YOU CAN SERVE UP DELICIOUS, NUTRITIOUS, RESTAURANT-QUALITY PIZZA IN YOUR GARDEN-ALL WITH A SPRINKLE OF VITAMIN D ON THE SIDE, NATURALLY. WHETHER YOU'RE A PRACTISED BACKYARD PIZZAIOLO OR AN AMATEUR DOUGHBOY, OUR GUIDE HAS EVERY BASE COVERED.

INTO THE DEEP!

MY FEAR OF WATER HAS HELD ME BACK MY WHOLE LIFE. SO I DIVED INTO THE SCIENCE OF HOW AND WHY ALL OF US ARE SCARED OF SOMETHING AND THEN I TOOK THE PLUNGE.

TRACK YOUR SCREEN TIME

IS IT A FITNESS TRACKER? IS IT A LUXURY TIMEPIECE? NO, IT'S THE LATEST TRANCHE OF CONNECTED WATCHES DOING A GOOD JOB OF COMBINING TECH WITH LUXE.

THE MAN AND THE MACHINE

ARTIFICIAL INTELLIGENCE ISN'T ALL DOOM AND GLOOM. WHILE PUNDITS POSIT THAT YOUR JOB IS IN IMMEDIATE DANGER, THE REAL POTENTIAL OF THIS NEW TECH IS ALREADY PLAYING OUT-POSITIVELY-IN OUR DAILY LIVES. HERE IS HOW AI IS RESHAPING YOUR HEALTH, WEALTH AND BEYOND.

GYM FUEL, WITH AN UMAMI TWIST

BEEF, BROCCOLI AND RICE IS ABOUT AS 101 AS MUSCLE-BUILDING GRUB GETS. MAKE IT A WIN FOR YOUR TASTE BUDS, TOO

POP.POUR.SIP.MMMMMMM.

BRUNCH, BEACH OR BRAAI-THIS BEER-BASED SUMMER COCKTAIL FITS IN JUST ABOUT ANYWHERE.

THE NUTRITION SNOB'S GUIDE TO CEVICHE

FAR SIMPLER TO DIY THAN SUSHI AND MORE INSPIRING THAN A SALMON FILLET, CEVICHE IS THE SMARTEST WAY TO GET YOUR OMEGA-3 FIX THIS SUMMER. MASTER THESE MEALS.

WHEELS WARM WEATHER & WANDERLUST

CALVIN FISHER IS PROUD TO BE YOUR ROAD-TRIP SOMMELIER, PAIRING FINE ASPHALT WITH EVEN FINER METAL. ENJOY THE VIBES.

WHICH CLASSIC COCKTAIL HIDES THE SECRET TO A BOND-WORTHY BODY?

ANSWER - Martini

MASTER THE ELEMENTS

There is a special alchemy to formulating the ultimate getaway: with the right ingredients, an outdoor escape can refresh your perspective, reset your stress levels and give you an instant recharge before you head back into the office. Earth, water, air or fire here's how you can tap into natural chemistry (of your choice) for an otherworldly adventure.

NOTHING NADA ZERO ZILCH

THE SCIENCE-BACKED, THERAPIST-APPROVED CASE FOR DOING WAY LESS AND ENDING UP BETTER THAN EVER.

THE NEW ICE AGE

FROM CELEBRITIES TO STRESSED-OUT DADS, IT SEEMS LIKE EVERYONE IS WADING THROUGH THE ICE TO THAW OUT BODY AND MIND. ARE YOU READY TO TAKE THE PLUNGE? WE LIFT THE LID ON ICE BATHS, COLD WATER AND FRIGID CLIMES TO FIND OUT WHETHER A DEEP FREEZE CAN TRULY GIVE YOU A NEW LEASE ON LIFE.

FOR THE LOVE OF ARGUING

FIGHTING, DONE WELL, BENEFITS RELATIONSHIPS. IN HIS NEW BOOK, 8 RULES OF LOVE, PODCASTER AND FORMER MONK JAY SHETTY EXPLAINS HOW TO HAVE THE KIND OF FIGHTS THAT ULTIMATELY BRING YOU CLOSER.

MUSCLE-MAKING MINDSET

For world-class personal trainer Parker Cote, there are no quick fixes, only long-term solutions. Tap into his hard-earned philosophy and foolproof advice to make the kind of progress that actually sticks.

ARE YOU MENTALLY FIT?

WE KNOW HOW TO TRAIN AND EAT OUR WAY TO PEAK PHYSICAL FITNESS. BUT HOW CAN WE ELEVATE OUR MENTAL GAME? MASTER THESE THREE SKILLS TO GET YOUR MIND IN ITS BEST SHAPE EVER.

THE DRIVE,THE GRIT AND THE DETERMINATION OF STEFAN TERBLANCHE

Most athletes peak on the pitch, this SA rugby great is proof that with the right foundation you can find your zenith at any point in life (even as you prepare to enter your fifties).

MAN ON A MISSION

With age, comes wisdom. And with the right ingredients: some serious confidence. Turning 40 has been a landmark moment for Thapelo Mokoena who is getting ready to reap the real rewards of more than 20 years in the industry. Here's how farm life, fatherhood and the film industry have helped him build a new legacy.

FLOW STATE

After surviving a debilitating internal struggle, Olympic champion Chad le Clos wants to prove he's not on his final lap but at the start of a new chapter. Sink or swim, there's only one thing that matters: he's giving it his all.

BETTER.FASTER. BOLDER.

LEGENDARY MUSICIAN KABELO MABALANE HAS FOUND A KINDRED SPIRIT IN ISUZU'S mu-X ON THE CARMAKER'S LEGACY FOR A DRIVE THAT'S RESILIENT,

ADVENTURES IN COUPLING

...AND THROUPLING, QUADING AND EVEN SOME OLD-FASHIONED SWINGING. ARE ANY OF THEM RIGHT FOR YOU?

Battle Forged

Before he could engineer the ultimate transformation, Ricardo Lategan had to first overcome a lifetime of inner conflict. Here's how he conquered mind, body and soul in his pursuit of peak performance

YOUR CLEAN BILL OF WEALTH

CERTIFIED FINANCIAL PLANNER JUSTIN ELS KNOWS THAT BALANCING THE BOOKS ISN'T JUST ABOUT TINKERING WITH SPREADSHEETS-HERE'S WHY BETTER HEALTH COULD BE ONE OF YOUR BEST INVESTMENTS YET

SAVED BY THE BELL

Move over dumbbell, the real king of train-anywhere, total-body workouts is the humble-but-versatile kettlebell. Here's how to use this metal makeover tool to design a stronger, leaner and fitter body