INSTANT PROGRESS THE 28-DAY PULLUP PLAN

JUST 10 MINUTES A DAY FOR A MONTH CAN PUSH YOU FROM PULLUP ZERO TO YOUR FIRST GREAT REPS.

THE MH INTERVIEW STARTER MUSCLE

THE FIRST STEPS ON A NEW FITNESS JOURNEY ARE OFTEN THE TOUGHEST. BUT WITH A FEW TWEAKS TO YOUR THINKING, PT AND PART-OWNER OF MOTLEY CREW CROSSFIT TYRON HATCH WILL SHOW YOU HOW TO STRIDE TOWARDS THE LOFTIEST GOALS.

15 SMART WAYS TO GET AHEAD IN LIFE (BY DOING LITTLE THINGS BETTER)

Self-improvement needn't be a slog. You can make gains-both marginal and meaningful-simply by approaching your day-to-day tasks with a little extra know-how. We raided the MH archives to compile these truly life-enhancing tips from our expert contributors. It's time to level up.

LOVE & LIKES

WHEN DOES SOCIAL-MEDIA FLIRTING BECOME CHEATING? LET’S TALK IT OUT.

FORCE OF NATURE

THE SAS SOLDIER TURNED TV SURVIVALIST HAS MADE OUTDOOR ADVENTURE HIS BUSINESS. BUT WHAT LESSONS DO HIS METHODS HOLD IN OUR INCREASINGLY URBANISED AND ONLINE WORLD?

COLOGNE BUT WITH

YOU BUY COLOGNE TO STAND OUT. SO WHY NOT REALLY STAND OUT? THESE BOLDER SPRITZES SMELL AWESOME AND LAST LONGER, WHICH MEANS YOU CAN USE LESS. OUR PICKS LEVEL UP IN INTENSITY AS YOU MOVE ALONG THE SPECTRUM.

THE BEGINNER'S GUIDE TO RUNNING LAPS AROUND THE ECONOMY

CATCHING UP WHEN INFLATION IS ALWAYS OUT TO SET A NEW PB CAN FEEL IMPOSSIBLE. PUT THESE 11 EXPERT-APPROVED LESSONS INTO ACTION TO DUCK AND WEAVE AROUND YOUR MONEY WOES

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?

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?

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

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.

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.

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).

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,

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

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

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

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?