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

Run Your City

READY TO RACK UP STEPS WITH LIKE-MINDED INDIVIDUALS? THERE'S A CLUB SOMEWHERE OUT THERE FOR YOU. THESE ARE SOME OF OUR FAVOURITES, BUT NEW CREWS ARE SPRINGING UP ALL THE TIME-SO MAKE SURE TO ASK AROUND

5 Goals That Don't Involve Races

GOALS AREN'T JUST ENCOURAGING AND FUN TO HAVE; RESEARCH SHOWS THEY ALSO HELP STAVE OFF BURNOUT AND ANXIETY. HERE ARE FIVE RUNNING GOALS THAT CAN BRING MORE JOY TO YOUR REGULAR RUNS

Race Yourself

A TIME TRIAL IS A GREAT WAY TO GAUGE YOUR FITNESS

IS AFTERCARE THE NEW FOREPLAY

WHAT YOU DO AFTER SEX MAY BE THE MOST ESSENTIAL BEDROOM ACTIVITY FOR A HAPPY RELATIONSHIP

FROM THE DEPTHS

A NEAR-DEATH ENCOUNTER WITH A GREAT WHITE SHARK ALTERED THE COURSE OF HIS LIFE FOREVER. HERE'S HOW PLUNGING INTO THE DEEPEST PARTS OF HIS MIND HELPED CALEB SWANEPOEL FORGE A NEW PATH

HOW HEALTHY IS YOUR HEART, REALLY?

SO MANY TESTS-FROM BP TO ECGS-CLAIM THEY CAN GRADE YOUR HEART'S PERFORMANCE. WHICH IS GREAT, BUT THAT'S A LOT OF TESTING. USE THIS GUIDE TO ZERO IN ON WHICH YOU NEED-AND WHICH TO SKIP-TO SAVE TIME, STRESS AND MAYBE EVEN YOUR HEART ITSELF

RESTART YOUR ENGINE

Stuck in neutral or spinning your wheels in the mud of 2023? We've got five steps to finding the motivation you need to kick your life into high gear

Crash & Burn

In the past few years, the term \"burnout\" has become ubiquitous, with more than half of us reportedly afflicted. Are we in the midst of a nationwide mental health crisis-or is this an inevitable symptom of a culture that misjudges the purpose and value of work?

Adventures in Binge Therapy

If one shrink couldn't RAP resolve an anxiety-borne tic, would a squad of them work better?

WE NEED TO TALK

Men are taking their own lives at an alarming rate, but we're less likely than ever to reach out for help. Can opening up help us hit the brakes? Or is this really the end of the line? Let's have a difficult conversation.

HOW TO DO DATA RIGHT

THE DELUGE WEARABLES OF NUMBERS FROM YOUR CAN TELL YOU A LOT-BUT NOT EVERYTHING. READ WHAT YOU NEED. OPTIMISE YOUR LIFE.