Now the former North Carolina Tar Heels linebacker’ drops his seventh album, Go Down Singin’, which he calls his best work yet. This comes after his previous personal fave, the uniquely titled 2023 album I Hate Cowboys and All Dogs Go to Hell.  Over a decade after he started his pursuit of music greatness, Rice, who just turned 39, is confident in this latest release.

“This album is my favorite album I’ve ever done,” Rice says, “because it’s real, it’s personal, it’s great songwriting, it’s storytelling, and it’s country.”

Rice’s entry into country music is anything but ordinary. As he rehabbed an ankle injury that eventually cut his football career short, Rice turned to the internet for DIY guitar lessons. After learning a few chords, Rice turned a low moment of his life (his father had also passed away at the time) into a country music opportunity. Rice has developed into a successful singer-songwriter who continues to rely on a hard-nosed work ethic—similar to the dedication that helped him earn a starting spot at UNC. Whether it’s moving up the charts, or keeping fit, Rice knows the process going forward will always be a continuous grind.

“Other people are more talented than me,” he admits. “Morgan Wallen is a way better singer than me. Zach Bryan’s a way better poetic songwriter than me… So what can I do better than [them]? That’s the competitive side of this. But I’m just trying to be the best version of me.”

Chase Rice Enjoys the Outdoor Life

Rice plans a tour in the spring of 2025, during that time he’ll also be working on songs for his next album. The delay he says is to allow his fans to soak in the album. “I’m going to give the give people time to learn the album and really dig into it,” he says.

But while he doesn’t hit the weights as often or intense as he did during his playing days, Rice, who also owns a buffalo ranch outside of Nashville, does use his time away from the stage to enjoy the outdoors.

“I’ll be elk hunting, deer hunting, duck hunting with my dog,” he says. “When winter rolls around, I’ll snowboard, and I’ll have time to write a lot of songs.”

One experience that still stands out to him personally was a rucking adventure with renowned bow hunter Cameron Hanes, which included carrying a boulder up a mountain. Rice said Hanes took it easy on him, but it was still something he recalls fondly while acknowledging how intense it was.

“He’s an absolute animal,” Rice says. “He could’ve smoked me, but he didn’t. Cam’s a good guy. He’s been a big influence on me.”

Carrying a boulder up North Carolina’s Mount Pisgah was difficult, he says, but like every other challenge, Rice has found ways to adjust and succeed when faced with strong forms of adversity. His wisdom can be applied to both physical and life challenges.

“You got to be smarter than everybody,” Rice says. “You got to be work harder and be smarter than everybody.”

He used to apply that principle on the gridiron and at the start of his music career, but now he invests more time and energy into himself without concern for outside factors.

“I just want to bust my a** and make the best music that I can make,” he says.  “That’s the only chance that I have to be the best artist and the best person that I can be, and that’s where I’m at.”

Forever a Football Mentality

Rice’s hard-nosed mindset was forged in part thanks to the weight room. He spent a lot of time lifting for his college coach at North Carolina, and everything had a purpose—get better to perform better.

“We did a lot of bands, a lot of squats. a lot of power cleans,” he says. “[Our coach] was big on fast-twitch muscles. Anything we were doing that was quick and fast, that was huge, which I don’t do anymore, and I need to get back on.”

Rice no longer works with that coach, but he never lost that fire for training. He started working at a CrossFit gym and met the owner, who became his trainer during the pandemic. That trainer is now on the road with Rice and his team working in a management position. The workouts involve more bodyweight and bands than plates and bars. But the work is still challenging and rewarding while he maintains a weight of around 205 pounds.

Chase Rice explained, “I’m just trying to optimize my body now, as opposed to being a crazy fit dude. I just want to be in good shape.”

Preparing to get onstage is much different than putting on the pads and taking the field. But there are still many people watching him do what he does, and he never loses sight of that. The main difference is instead of preparing his body for the collisions every down, he is preparing his voice to inspire and entertain the fans.

“I want to be optimal while I’m up there on stage and be able to sing and give the people the best show that I can. So, yeah, it’s a game day,” he says.

Rice continued by explaining that the mindset is quite different as well. “Football, it was do your job and be an absolute assassin on the defensive side of the field. That’s the goal. And music is not that it’s very it’s artistic, it’s feeling, it’s vulnerability, it’s being the most real version of yourself.”

Chase Rice is a DIY Country Music Star

Rice’s talent on the guitar actually came to him while he was recovering from an ankle injury. He started learning from watching YouTube videos, then a friend showed him some chords. Those chords eventually became a part of Florida Georgia Line’s hit song, Cruise, which became his first No. 1 song as a co-songwriter. Even though he is thriving in country music, he is still a student in his mind.

“The process is still happening, which is the crazy part, like I’m learning new s*** every day on these new records.”

His dedication to the process and success he has seen in recent years goes back to that linebacker mentality—do whatever it takes to win, and don’t consider any other result.

“I’ve not had a plan B since I started doing this, which is a huge part of it.”

That mentality is going to be beneficial as Rice enters future stages of his musical career. He’ss currently a free agent as an artist. He recently ended his record deal with a previous label and is now exploring promoting himself and his music independently. He is not one for self-promotion but is adjusting to it.

“I logged into TikTok [receently] for the first time in my life,” he admits

As Rice did on the field, in the weight room, and on his boulder-carrying adventure with Hanes, the end-goal is what matters, and Rice’s current goal is clear.

“What’s important to me is people liking my music, coming to shows and sing along, and us having a good time.”

Rice’s new album is available to pre-order now. You can follow him on Instagram @chaserice.

The global pro wrestling brand will reboot a popular staple when they reboot Saturday Nights Main Event live on Saturday, December 14, 2024, with a show that is set to be simulcast on both NBC and Peacock. While the event was last broadcast in 2008, most pro wrestling fans will remember SNME particularly for the action and storylines of the 1980s, and most notably a bout between Hulk Hogan and Andre The Giant that drew an astonishing 33 million viewers in the U.S.

One man who was a huge part of SNME events back in the day was bodybuilder-turned-wrestler, Jesse Ventura, who provided commentary alongside Vince McMahon during the over-the-top action. And, while SNME will return with a show held in its inaugural venue, the Nassau Veterans Memorial Coliseum on Long Island, New York, industry insiders have been speculating that the 73-year-old former Governor of Minnesota will once again don the headphones and lay the verbal smackdown on today’s crop of WWE Superstars.

Greg Gagne, a wrestler who had battled “The Body” many times over the years, elaborated on why he thought the Running Man and Predator star was headed back. “I mean, with what they’re paying those guys to come in, I think Jesse’s going to do the… they’re doing some NBC Saturday night shows, about four of them, they’re gonna use Jesse for that,” he explained on the Straight Talking with the Boss podcast.

Jesse “The Body” Ventura has returned to WWE

If true, this would be a great ‘get’ for WWE. It is understood that the charismatic star already signed a ‘legends’ style contract with the wrestling juggernaut and was even recently filmed embracing WWE Chief, Paul Lavesque seemingly paving the way for working on an SNME revival. The show is expected to hit screens with four quarterly specials as part of a new five-year rights deal with NBCUniversal. WWE has also signed a lucrative new contract with Netflix to air content beginning in January 2025.

The Saturday Nights Main Event show was first conceived as a way for filling in the late-night timeslot during weeks when Saturday Night Live was off the air and became a huge hit. Tickets for the return show will be available from September 20 at Ticketmaster.

If all this talk of the 80s action icons has you thirsty for more, Jesse “The Body” Ventura has been a previous guest of M&F’s Old-School Ass-Kicker feature where he discussed a range of issue including whether his biceps were bigger than Arnold Schwarzenegger’s.

Click here for the full interview.

Many people spend years trying to figure out what they are going to do with their lives or why they are here. It’s obvious that Beverly Hills Police Department Chief Mark Stainbrook was meant to serve and protect.

Stainbrook grew up in Maryland, and is the son of a Navy vet, who was on a Destroyer during the Vietnam War. His father was in the Pentagon when it was hit by a plane during the infamous attack on the United States on Sept. 11, 2001, and Stainbrook spoke about the heroism and courage that his father displayed that day.

“Typical of him, he helped people get out of the workspace and held doors open until he was overcome by smoke and insulation.”

Stainbrook had already been well into his own military career, which began in the United States Navy as a reserve officer. He eventually joined the Marines and served 31 years in total, including time at Camp Pendleton. In 1993, that area was hit by a flood that placed several people in danger. Stainbrook was one of the Marines that rescued six people in that situation.

“Several of us received medals, and I received a Navyand Marine Corps Medal for Heroism,” he recalled. Another high point in his service was shortly after 9/11 when he was deployed to Kosovo, then Iraq in response to the attacks. He was a part of the group that took Baghdad, and Iraqi troops under his command captured then Iraqi Finance Minister Hikmat al-Azzawi.

“I was pretty proud of that; it was an eye-opening experience.”

Even though they were in different branches, both father and son served several years at the same time. Stainbrook highlighted that his dad usually gets the final word when it comes to service.

“He’ll always say he got more years in than me because he had 42 and I only had a total of 31.”

Stainbrook’s law enforcement career included tima at the Los Angeles Police Department, where he also worked for 17 years. After that, he worked in San Diego, California, where he ultimately became the chief. He then moved to Beverly Hills after that, which is where he serves as Police Chief today. A significant portion of his military service and police service were at the same time, but he has since retired from the Marines.

Fitness is a Common Denominator

Fitness has been and still is a big part of Stainbrook’s life. He described himself as an active kid, but he was skinny. He saw the classic Charles Atlas ads in comic books and was inspired to buy his own weight set when he was 13. He also played football and competed in fencing before joining the military at 17.

“What I learned about the military was that there was a culture of fitness and being in shape,” he recalled. “You want to look good in uniform.”

That fitness culture may be why he felt so comfortable with his police career, and he tried to build on that culture in all the places he traveled and worked. One example he shared was the Baker to Vegas Challenge Cup Relay, a 120-mile foot race from Baker, California to Las Vegas, Nevada. Stainbrook was on the LAPD running team and competed in that event for seven years. He also stayed inspired through a poster that was displayed in the gym he trained at.

“It was a picture of a guy in prison lifting, and it said ‘he’s working out. Are you?’ You knew you were going to see these parolees and criminals on the street, and they would get jacked.”

Stainbrook shared that members of his unit would train together and hold each other accountable to be their best in case they came across any criminals or gangs on the streets. The best way to get ready was to stay ready.

“We went and lifted together every day before we went out.”

Stainbrook had no issues maintaining his commitment to improving himself. Training has become a part of who he is, and he likes to keep it interesting by doing varied activities and challenges. He found that he did very well with pullups, which he calls “the best exercise ever.” He regularly hits the weight room and runs, but pullups and pushups are staples that he places high on the priority list.

Stainbrook said, “Pullups are the most ergonomically effective exercises, followed by pushups. I still do those as much as I can in my workouts.”

Stainbrook and his officers don’t have to travel far to train. They get their workouts done in their own gym, which Stainbrook has been able to improve on thanks to the Beverly Hills Police Foundation, which is a nonprofit that helps improve the quality of life for officers and their families. This foundation allows the community to support their efforts, and Stainbrook feels it has made a big difference both with fitness and education.

“We also do educational grants to employees because we are big believers in education,” Stainbrook explained. “So, employees and their families can get a grant to get a degree, Master’s, or even a Doctorate.”

A New Generation of Stainbrook in Service

Stainbrook shared that his son was in bootcamp with the Marines and graduated on Sept. 6, 2024, making him a third-generation servicemember. Time will tell if he exceeds the years of service that his father and grandfather put in, but during a time when recruitment in the military has been down, Stainbrook hopes others join his son in honoring their country through service.

“I think everyone that goes through a career in public service, they are satisfied at the end of it because of what they did and how they did it.”

If you want to consider service in your future and happen to be in the Beverly Hills area, you can learn more about the Beverly Hills Police Department and apply to join at their website.

Chief Stainbrook’s Hack to Master Pullups

Pullups are a love/hate exercise. Many people would love to be great at them, but they also hate the work it takes to get good at them.

Fortunately, Chief Stainbrook has a way that will help you get better at them one day or rep at a time. He calls this strategy Pyramid Pullups, and it is actually great for the entire upper body.

“Do one pullup, then go down and do two pushups, and keep going until you need to rest,” Stainbrook explained. “If you can do 10 pullups and 20 pushups, then pyramid down, you’ll get your 20 pullups in the Marines Corps really easy.”

M&F Senior Military Editor Rob Wilkins contributed to this article.

Research shows that people who take the time to analyze nutrition labels when grocery shopping typically consume higher-quality diets including more whole grains and vegetables.

But do you fully understand what is being told to you on this part of food packaging? You may have noticed the label now seems a bit different — and that’s because it recently got a much-needed facelift. A few important changes were made by the Food and Drug Administration (FDA), the federal agency in charge of determining what goes on nutrition labels, to make it more current and easier for consumers like you and me to recognize what is in the products they are dropping into their shopping carts.

Line by line, here is how to decode the mystery of the nutrition label on the foods and drinks you consume so you can eat better to nail your health and physique goals.

Serving Size

Located directly beneath the “Nutrition Facts” title you’ll see the Serving Size. This is the servings per container and the serving size that the nutrition information for the product is based on. For instance, this could state something along the lines of 4 servings per container with a serving size of 2/3 cup (55 g).

If you are keeping tabs on your overall calorie intake for various reasons including a goal of staying ripped you certainly need to pay attention to the serving information on the nutrition facts panel. Serving sizes for everything from boxed cereal to butter are now based on the amount of food people will typically consume. After all, whoever just ate 1/3 cup of ice cream or 1/4 cup of granola? The FDA believes this more accurately reflects what the average American consumes today. Food producers have been guilty of posting unrealistically lower serving sizes to make their nutrition numbers look better.

The serving size, however, is not necessarily an indication of how much you personally should eat. Your actual serving size should be based on your individual needs. For instance, if you are in a phase of intense training then you may want to consume greater serving amounts of some products than what is stated on the label as a way to meet your increased caloric needs. Straying from the posted serving size will require a recalculation of the calories and nutrients you are taking in – scale up or down.

Another useful label update: The serving size font is larger and in bold so it’s harder to miss the portions contained in a particular food or drink. Good for aging eyes.

For foods that might be consumed in one sitting—such as a bag of chips or pretzels—the new label features dual column labels that provide calorie and nutrition information for both one serving and for the whole package. In many cases, it’s best to not go big on these foods.

Calories

The number of advertised calories on the nutrition label tells you how much energy (calories) you’ll be deriving from the indicated serving size for the food or beverage. On the old label, calories were listed in plain text, making them easier to overlook when quickly scanning the back of a package. On the new and improved version, the calories in each designated serving size are listed in larger and bolder text making them stand out. Now you have less of an excuse to be aloof to the calories in a serving of Chunky Monkey.

Again, factor in your actual serving size for a true calorie count if it differs from what the label suggests. People will need varying amounts of daily calories based on several factors including training volume and body size. And, remember, there is a lot more to good nutrition than counting calories. A package of pistachios will state a higher calorie count than a package of Cheetos but one is a lot more nutrient-dense. (I’ll let you guess which one.) With this said, calories in and calories out matter when it comes to maintaining a healthy body weight. Thermodynamics is still a thing.

% Daily Value (DV)

DVs help consumers figure out how much of a particular nutrient a serving of a food contains relative to the recommended daily intake. In other words, it lets you quickly spot whether a food or beverage is a good source of macronutrients and certain vitamins and minerals. A 15 percent DV for fiber means one serving of that food provides 15 percent of the fiber many people should consume in a day. You can use the 5-20 rule, which means if the daily value listed for a particular nutrient on the nutrition facts panel is 5% or less, that is considered low and 20% or more is considered high.

You can use DVs to compare similar food and drink products to help you make better choices based on what you want more of (i.e. fiber, potassium) and what you may want less of (i.e. saturated fat, sodium).

FYI, this percentage is based on a 2,000-calorie diet. So if you require more or fewer calories than 2,000 the DV for the items listed on the panel will be a bit off for you. Personal nutritional needs vary. The DVs for certain nutrients have changed from what was used on the old labeling system, so the labels have been updated accordingly.

Total Fat

Here, you’ll see how much total fat, saturated fat and trans fat are in the product. Since fat is so calorie-dense, the higher the number the greater the overall calories will be. The FDA’s implemented ban on trans fats went into effect on June 18, 2018, so it’s much more common now to see 0 grams listed beside trans fats on the nutrition label. That’s good news since this fat is a man killer.

While it can be tempting to fixate on the total grams of fat, not all fats are created equal. Generally, you want to eat more grams of unsaturated (mono and poly) fat and fewer grams of saturated and trans fat. Since monounsaturated and polyunsaturated fat levels are not listed on the nutrition facts panel you need to estimate how much you are getting. This can be accomplished by subtracting the total grams of fat minus the grams of fat from saturated and trans. The DV for saturated fat is set at 20 grams a day. So if a product has 5 grams of saturated fat it will have 25% of the DV.

Cholesterol

This is the first thing listed on the nutrition facts panel after the fat numbers. The DV of dietary cholesterol is no more than 300 milligrams a day. But if you are healthy and free of heart disease or diabetes, fussing about the cholesterol numbers in a product is not particularly important. For many people, saturated fat and trans fat intake, and overall dietary patterns, have a bigger impact on our blood cholesterol numbers and heart disease risk than dietary cholesterol. The Dietary  Guidelines for Americans no longer set a hard limit on cholesterol intake. Still, it’s probably wise not to include too many products in your shopping cart that approach the 100% DV for cholesterol. So consider eggs and shrimp your cholesterol splurges.

Sodium

Next comes sodium, most often included in products in the form of sodium chloride (aka salt). It’s a good idea to compare products such as tomato sauces and crackers and select those that list fewer milligrams (mg) of sodium in a serving size, ideally 20% or less of DV per serving.

Although there’s some debate over how much sodium we should be consuming in our diets, major health organizations including the National Academies of Sciences, Engineering, and Medicine and the American Heart Association recommend that adults aim to limit their sodium intake to 1,500 mg per day, the amount in less than 3/4 teaspoon of salt. (Note: Our bodies require only about 500mg daily of sodium to function properly.) This is to reduce the burden of cardiovascular disease in society. Just keep in mind that the DV for sodium on the nutrition facts panel is based on an upper limit of 2,300 mg, not 1,500 mg.

Carbohydrates

This number represents the sum of starch, sugar and fiber in a serving size. While sugar and fiber must be listed under carbohydrates, food manufacturers aren’t obligated to mention starch, the main type of carb you’ll find in stuff like pasta and potatoes. You can get a good idea of the starch content in a product by subtracting total carbs from the sum of dietary fiber and total sugars.

Dietary Fiber

The DV for dietary fiber is 28 grams, which is 100% DV. The total amount of fiber listed on the nutrition facts panel will be the sum of naturally occurring fibers and any added by manufacturers during processing such as the chicory root fiber pumped into some protein bars. We should not expect that all packaged foods will list a presence of dietary fiber, which includes meat, but for items like bread and cereals, it’s a smart move to compare and drop those that list more grams of fiber into your shopping cart.

A higher fiber diet is a surefire way to bolster heart health, increase satiety, and support your microbiome. So if one brand of bread lists 1 gram of fiber in a single slice serving and another has 3 grams, the latter might be what you want to make your lunch sandwich with. Personally, I think most guys should aim for closer to 35 grams of fiber per day, an indication of a diet that is based on more whole foods.

Total Sugars

The total grams of sugar listed on a label includes both that which occurs naturally in the food or drink such as lactose in dairy and fructose in fruit, and what is added by the manufacturer. No DV has been established for total sugars because no agreed upon recommendation has been made for the total amount to eat in a day.

One significant change on the updated label is that it is now required for products that contain added sugars to list the amount of total sugar that is made up of them. That’s important information you now have privy to as most research suggests that it’s the added sugars in our diet that play a bigger role in health outcomes than the sugars naturally occurring in foods. Before this important labelling regulation it was nearly a Sisyphean effort to know how much added sugar was in a food or drink.

By paying attention to the “Includes g Added Sugar” on the nutrition facts panel you may be surprised just how much of the sweet stuff is added to some of your favorite foods including flavored yogurts,  salad dressings and breakfast cereals. Again, having this information available to you makes it easier to choose better products. Keep in mind that so-called “natural sugars” like honey and pure maple syrup are included in the added sugars calculation. Just because a sugar seems more wholesome doesn’t mean you should give them a free pass.

Protein

There is no DV for this important macro, but dietary guidelines state that adults require 0.8 grams of protein for every kilogram of body weight. So if a product states that it contains 10 grams of protein, this would be roughly 16% of the daily need for protein for someone who weighs 77 kg (170 pounds). However, it’s widely accepted that most people, especially those who are training to gain more muscle, would benefit by consuming at least 1.6 grams of protein for each kilo of body weight. So it helps to get what you need by seeking out some products that list higher protein numbers. But not all products are meant to contain protein. A can of coconut milk and a bag of frozen berries will naturally be protein-light.

Vitamin D, Calcium, Iron, Potassium

The amount of vitamins A and C have been removed from the updated nutrition facts label because deficiencies in these vitamins are rare in the U.S. (Food companies can still list these nutrients on their nutrition labels if they choose.) Instead, the FDA has called out vitamin D, calcium, iron and potassium as these are nutrients of concern in the American diet. Ergo, it can be a good idea to keep an eye out for products that have a higher DV of these nutrients. But don’t overlook the whole package. Just because something has 25% of the DV of calcium doesen’t necessarily make it a nutritional standout if it’s also high in added sugars, saturated fat, or questionable additives.

Remember that there are numerous other micronutrients like magnesium and zinc that are not found on the label but are most certainly an essential part of a healthy diet. Eating a whole foods-based diet made up of a large variety of foods will make it easier to reach your requirements for all the necessary nutrients.

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You’re Reading The Protein Powder Label Wrong

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I’ve used the Bosu ball for everything from movement prep to adding intensity to functional strength exercises. It’s incredibly versatile, whether the goal is balance training, core activation, or keeping workouts fresh and exciting. From professional athletes who need to sharpen their reaction times to clients looking to improve functional strength and stability, the BOSU ball allows me to tailor exercises that meet a wide range of goals.

In this guide, I’ll share a variety of Bosu ball workouts that I incorporate into my training programs to build strength, improve balance, and fire up core muscles. Whether aiming for functional strength, increased stability, or a stronger, more powerful core, these exercises will elevate your training and keep you engaged.

Choosing the Right Bosu Ball

Before diving into the workouts, ensuring you have the right equipment is important. Here’s how to select the best Bosu ball for your needs:

Size: Standard Bosu balls have a 65cm diameter, making them suitable for most people. However, smaller versions are available for beginners or those with space limitations.

Surface Stability: The ball’s surface should provide enough resistance and stability for balance-based exercises without being too rigid.

Durability: Look for a Bosu ball that can handle intense use without deflating. High-quality versions can support dynamic movements like jumping or squatting without wearing down.

Budget: While it’s tempting to go for cheaper models, investing in a high-quality Bosu ball ensures durability, longevity, and a better training experience.

The Benefits of Bosu Ball Workouts

Why should you make Bosu ball exercises a staple in your routine? Here’s how they can elevate your fitness:

Core Engagement: Almost every movement on the Bosu ball requires core stabilization. Whether you’re balancing on one leg or performing push-ups, your abs, obliques, and lower back are constantly engaged.

Improved Balance and Stability: The unstable surface of the Bosu ball forces you to work on balance and coordination, which translates into better athletic performance and injury prevention.

Full-Body Activation: Unlike machines that isolate specific muscles, Bosu ball exercises involve multiple muscle groups, giving you a comprehensive workout.

Increased Functional Strength: These exercises mimic everyday movements and sports actions, which means you’re training your body for real-world activities.

Versatility: Whether you’re using it for warm-ups, strength circuits, or HIIT workouts, the Bosu ball can fit into any part of your routine.

Best Bosu Ball Exercises for Strength, Stability, and Core

Now, let’s dive into the best Bosu ball exercises. These moves will challenge your balance, build muscle, and strengthen your core.

Bosu Ball Pushup

How to do it: Place the Bosu ball dome side down and grab the edges. Start in a plank position with your hands on the platform, keeping your body straight. Lower your chest toward the ball, then push back to the starting position.

Benefits: This variation adds an element of instability, engaging your chest, shoulders, triceps, and core more than a standard pushup.

Bosu Ball Squat

How to do it: Stand on the dome of the Bosu ball with your feet shoulder-width apart. Lower your hips down and back while maintaining balance, then perform a squat. Return to standing.

Benefits: Squatting on an unstable surface improves lower body strength while engaging your core and stabilizer muscles.

Bosu Ball Mountain Climbers

How to do it: Place the Bosu ball dome side up and get into a plank position with your hands on the ball. Quickly alternate bringing your knees toward your chest, keeping your core tight.

Benefits: This is a killer cardio and core exercise, challenging your stability and endurance.

Bosu Ball Russian Twist

How to do it: Sit on the edge of the dome with your feet hovering above the floor. Hold a weight or medicine ball, and rotate your torso from side to side, tapping the ball on the floor beside you.

Benefits: This move targets your obliques and strengthens your core, with the Bosu ball adding an extra balance challenge.

Bosu Ball Single-Leg Deadlift

How to do it: Stand on the dome of the Bosu ball with one foot. Hinge at the hips and lower your chest toward the floor while lifting the opposite leg behind you. Return to standing and switch legs after each set.

Benefits: This unilateral exercise enhances lower body strength, balance, and core stability.

Bosu Ball Plank

How to do it: Get into a forearm plank position with your elbows on the dome and your body in a straight line from head to heels. Hold this position, making sure your hips don’t drop or rise.

Benefits: A simple yet effective core exercise that engages your abs, back, and shoulders.

Bosu Ball Burpee

How to do it: Start standing with the Bosu ball in your hands, dome side up. Lower the ball to the floor, jump your feet back into a plank position, perform a push-up, then jump your feet forward and lift the Bosu ball overhead as you jump into the air.

Benefits: This full-body move builds strength, power, and endurance, with the Bosu ball adding an extra challenge to the burpee.

Bosu Ball Glute Bridge

How to do it: Lie on your back with your feet on the dome of the Bosu ball and knees bent. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.

Benefits: This exercise targets your glutes, hamstrings, and core while promoting hip stability.

Bosu Ball Side Plank

How to do it: Position your forearm on the dome of the Bosu ball and stack your feet. Lift your hips off the ground, forming a straight line from shoulders to feet. Hold for 30-60 seconds, then switch sides.

Benefits: This variation of the side plank intensifies the core workout, especially for your obliques and stabilizer muscles.

Bosu Ball Lunge

How to do it: Place one foot on the dome of the Bosu ball, keeping your other foot on the floor behind you. Lower into a lunge, then push through your front foot to return to standing.

Benefits: This exercise strengthens your quads, glutes, and hamstrings while improving balance and stability.

How to Incorporate Bosu Ball Workouts into Your Routine

Here are some tips on how to seamlessly integrate Bosu ball exercises into your workout plan:

Warmups: Use the Bosu ball to activate your core and stabilizer muscles before more intense exercises. Try Bosu ball planks or squats to warm up effectively.

Strength Circuits: Add Bosu ball exercises into your strength circuits for a full-body challenge. Moves like Bosu ball push-ups or single-leg deadlifts can complement traditional strength exercises.

Cardio Finishers: Bosu ball mountain climbers or burpees are perfect for high-intensity cardio finishers that elevate your heart rate while engaging multiple muscle groups.

Core Focus: Dedicate a portion of your workout to core stability using exercises like Bosu ball planks, Russian twists, and side planks.

Muscle Building Bosu Ball Workout

To build muscle using the BOSU ball, integrate it into your routine to enhance the challenge and engagement of traditional exercises. Focus on moderate rep ranges and maintain proper form. Circuit-style training is ideal for muscle hypertrophy, keeping the heart rate elevated and ensuring muscle fatigue.

Hypertrophy Circuit A

Perform three to five rounds of Circuit A. Complete each movement for 10-15 reps and rest for 45 seconds between exercises. Take a 1-2 minute break between rounds.

A1. Bosu Ball Pushup

A2. Dumbbell Bosu Ball Bulgarian Split Squat

A3. Kettlebell Swings

BOSU Ball Pushup

Place the Bosu ball dome side down. Place your hands on the BOSU ball handles, ensuring a stable position with your body straight. Lower yourself until your chest nearly touches the ball, then push back up. Maintain a tight core and avoid letting your hips sag.

Dumbbell Bosu Ball Bulgarian Split Squat

Stand with one foot elevated behind you on a bench and the other planted firmly on the BOSU ball, holding dumbbells at your sides. Lower into a squat until your front thigh is parallel to the ground, then push back up. Switch legs after completing the set.

Kettlebell Swings

Stand with feet shoulder-width apart, holding a kettlebell with both hands. Hinge at your hips and swing the kettlebell between your legs, then drive your hips forward to swing it up to chest level. Maintain a flat back throughout the movement.

Rest 2 to 4 minutes

Hypertrophy Circuit B

Perform three to five rounds of Circuit B. Complete each movement for 10-15 reps and rest for 45 seconds between exercises. Take a 1-2 minute break between rounds.

B1. Bosu Ball Single-Leg Deadlifts

B2. Barbell Bench Press

B3. Russian Twists

BOSU Ball Single-Leg Deadlifts

Stand on the Bosu Ball with one leg with the other leg extended behind you, holding a dumbbell in each hand. Hinge at the hips while lowering the dumbbells towards the ground, then return to the starting position. Switch legs after completing the set.

Barbell Bench Press

Lie on a bench with a barbell positioned above your chest. Lower the barbell to your chest, then press it back up to the starting position. Keep your feet planted and your back flat on the bench.

Russian Twists

Sit on the floor with your feet elevated and hold a weight with both hands. Lean back slightly and rotate your torso to one side, bringing the weight towards the floor beside your hip. Return to the center and rotate to the other side.

Full-Body Bosu Ball Strength Workout

For a balanced full-body strength workout, incorporate the BOSU ball to enhance stability and challenge various muscle groups. Perform moderate rep ranges and allow for adequate rest to maintain form and effectiveness.

Complete 5 rounds of the following full-body circuit. Rest for 60 seconds between exercises, and take a 2-minute break between rounds.

• 12 Bosu Ball Lunges (per side)
• 12 Dumbbell Bent-Over Alternating Rows (per side)
• 8 Kettlebell Deadlifts
• 8 Dumbbell Push Press
• 60-second Bosu Ball Plank

BOSU Ball Lunges

Stand with one foot on the BOSU ball and the other foot on the ground. Step forward into a lunge, lowering your back knee towards the ground while keeping your torso upright. Push through your front heel to return to the starting position. Complete the reps on one side, then switch to the other side.

Dumbbell Bent-Over Alternating Rows

Bend at the hips and knees, keeping your back flat and holding a dumbbell in one hand. Pull the dumbbell towards your hip, squeezing your shoulder blade at the top. Lower it back to the starting position. Complete the reps on one side, then switch to the other side.

Kettlebell Deadlifts

Stand with feet shoulder-width apart, holding a kettlebell with both hands in front of you. Hinge at the hips, lowering the kettlebell towards the ground while keeping your back flat and chest up. Push through your heels to return to the starting position.

Dumbbell Push Press

Hold a dumbbell in each hand at shoulder height, with your feet shoulder-width apart. Dip your knees slightly and then explosively extend your legs while pressing the dumbbells overhead. Lower the weights back to shoulder height with control.

Bosu Ball Plank

Place your forearms on the BOSU ball and extend your legs behind you into a plank position. Keep your body in a straight line from head to heels, engaging your core throughout. Hold the position for the full duration.

High-Intensity Medicine Ball Workout for Endurance

This high-intensity medicine ball workout combines explosive movements with minimal rest to improve cardiovascular endurance and overall stamina. For a comprehensive challenge, integrate traditional exercises with medicine ball routines.

Endurance Circuit 1

Perform each exercise for 45 seconds, followed by 15 seconds of rest between exercises. Rest for 1 minute between rounds.

Medicine Ball Side-to-Side Slams: Stand with your feet shoulder-width apart, holding the medicine ball overhead. Use your core and legs to slam the ball down to one side of your body with maximum force. Quickly pick up the ball and slam it down to the opposite side. Continue alternating sides, engaging your entire body throughout the movement.

Bosu Ball Plank Jacks: Begin in a plank position with your hands on the BOSU ball and your body in a straight line from head to heels. Jump your feet out wide to the sides and then back together, like a jumping jack, while maintaining a stable core and keeping your body steady on the ball. Continue the movement at a brisk pace.

Bike Sprint: If using a stationary bike, pedal as fast as possible to maximize your effort. Keep your core tight and maintain a high cadence to push your cardiovascular limits. If you don’t have access to a bike, you can substitute with high-intensity jumping jacks or sprint intervals.

Endurance Circuit 2

Perform each exercise for 40 seconds, followed by 20 seconds of rest between exercises. Rest for 1 minute between rounds.

Dumbbell Thrusters: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Perform a squat, then push through your heels to stand up while simultaneously pressing the dumbbells overhead. Lower the weights back to shoulder height and repeat. Maintain a smooth and controlled movement throughout.

Bosu Ball Mountain Climbers: Place your hands on the BOSU ball and assume a plank position. Alternate bringing your knees towards your chest in a rapid, high-intensity motion. Keep your core engaged and maintain a steady pace to maximize the cardiovascular challenge.

Sled Sprint: Push the sled at maximum intensity, driving your legs and arms powerfully. Focus on explosive movement and maintaining a consistent pace throughout the sprint. If a sled is not available, substitute with high knees or another explosive exercise.

Endurance Circuit 3

Perform each exercise for 30 seconds, followed by 30 seconds of rest between exercises. Rest for 1 minute between rounds.

Bosu Ball Burpee: Begin by placing both hands on the BOSU ball and jumping your feet back into a plank position. Perform a push-up, then jump your feet back to your hands and stand up. Finish with a jump, reaching towards the ceiling. Keep the movement fluid and maintain control throughout.

Single-Arm Alternating Kettlebell Swing: Stand with your feet shoulder-width apart, holding a kettlebell in one hand. Swing the kettlebell back between your legs and then forward to shoulder height. Switch hands at the top of the swing, alternating with each rep. Keep your core engaged and hips thrusting forward.

Battle Ropes (Up-Down): Stand with feet shoulder-width apart and hold the battle ropes with both hands. Alternate between raising and lowering the ropes rapidly, moving them up and down with maximum effort. Engage your core and maintain a steady rhythm to keep your heart rate elevated.

The qualifying season concluded on Sept. 15, 2024, and we now have the rosters for all 11 divisions. The lineups are listed in the order that the competitors qualified in. You can see more about each division and order the 2024 Olympia pay-per-view if you can’t be in Las Vegas by going to www.mrolympia.com .

2024 Mr. Olympia (Men’s Open)

The 60th edition of the Mr. Olympia will feature three past champions for the first time since 2013. Defending Sandow Trophy holder Derek Lunsford faces 2022 winner Hadi Choopan, 2019 winner Brandon Curry, and several of the sport’s top contenders such as Samson Dauda, Nick Walker, and Andrew Jacked. This could be the most memorable edition in the contest’s six-decade history.

· Derek Lunsford (USA)*

· Hadi Choopan (Iran)

· Samson Dauda (United Kingdom)

· Theo Leguerrier (France)

· Rafael Brandao (Brazil)

· Martin Fitzwater (USA)

· Nicholas Walker (USA)

· Tonio Burton (USA)

· Akim Williams (USA)

· Brandon Curry (USA)

· William Bonac (Netherlands)

· Behrooz Tabani (Iran)

· Nathan De Asha (United Kingdom)

· John Jewett (USA)

· Mohamed Foda (Egypt)

· Jonathan Delarosa (USA)

· Chinedu Obiekea “Andrew Jacked” (United Arab Emirates)

· Hunter Labrada (USA)

· Bruno Santos (Brazil)

*Defending champion.

2024 212 Olympia

Fans of the 212 division have been anticipating the rematch between 2023 Olympia champion Keone Pearson and two-time winner Shaun “Giant Killer” Clarida. However, Angel Calderon Frias and Kerrith Bajjo could potentially spoil the party for both of them.

· Keone Pearson (USA)*

· Shaun Clarida (USA)

· Angel Calderon Frias (Spain)

· Kim Geon Woo (South Korea)

· Ahmad Ashkanani (Kuwait)

· Vitor Alves Porto De Oliveira (Brazil)

· Oleh Kryvyi (Ukraine)

· Jafar Ghaffarnezhad (Iran)

· Giuseppe Christian Zagarella (Italy)

· Esteban Fuquene (Colombia)

· Nasser Mohammad (Kuwait)

· Mehdi Jaberinezhad (Iran)

· Kerrith Bajjo (USA)

· Marco Ruz (France)

· Marcello Alfonsi (Brazil)

· Jordan Janowitz (USA)

· Francisco Barrios Vlk (Brazil)

· Fabricio Moreira (Brazil)

· Muzi Maluleke (South Africa)

*Defending champion.

Classic Physique Olympia

63 men are in this lineup, and five-time champion Chris Bumstead has had a stranglehold on his division for the last several years. He will stand against longtime rivals Ramon Rocha Querioz, Urs Kalecinski, and two-time Olympia winner Breon Ansley. The man that many see as the number one contender is Arnold Classic Physique winner Wesley Vissers, who plans on being in his best shape ever in Las Vegas.

· Fanni Fuadi (Indonesia)

· Nathaniel Joiner (USA)

· Chen Kang (China)

· Antoine Loth (Spain)

· Everson Costa Melo (Brazil)

· Damien Patrick (USA)

· Chris Bumstead (Canada)*

· Ramon Rocha Queiroz (Brazil)

· Urs Kalecinski (Germany)

· Gabriel Zancanelli (Brazil)

· Jihoon Bang (South Korea)

· Wesley Vissers (Netherlands)

· Han Jin Choi (South Korea)

· Logan Franklin (USA)

· Terrence Ruffin (USA)

· Mike Sommerfeld (Germany)

· Daryn Shirbayev (Kazakhstan)

· JaeHun Park (South Korea)

· Michael Daboul (Syria)

· Emanuele Ricotti (Italy)

· Fabiony Sylvain (USA)

· Fabio Junio (Brazil)

· Jeremiah Willies (USA)

· Tomas Adame (USA)

· Shicheng Jin (China)

· Richard Nagy (Hungary)

· Eric Lisboa (Brazil)

· Hyun Seok Lee (South Korea)

· Jose Manuel Munoz Quiles (Spain)

· Livingstone Livinho (Brazil)

· Matthew Greggo (USA)

· Luca Reger (Germany)

· Mikhail Timoshin (Russia)

· Lamar Shaw (USA)

· Robert Timms (USA)

· Abdullah Al-Sairafi (Kuwait)

· Niall Darwen (United Kingdom)

· Tyler Johnson (Canada)

· Zhivko Petkov (Bulgaria)

· Gabriel Pereira (Brazil)

· Osmar Alanis (Mexico)

· Stephane Matala (France)

· Shitian Wang (China)

· Bjay Carswell (USA)

· Ahmed Hameed Aleidani (United Arab Emirates)

· Kellen Wilson (Canada)

· Vahid Badpei (Iran)

· Carlos Dommar (Venezuela)

· Junior Javorski (Brazil)

· Andres Eduardo Taveras (Dominican Republic)

· Breon Ansley (USA)

· Diego Alejandro Galindo Garavito (Brazil)

· Justin Badurina (USA)

· Andrei Kozhokar (Russia)

· Matheus Menegate (Brazil)

· Kim Angel (Spain)

· Soomin Yoon (South Korea)

· Jorge Herrera (Mexico)

· Jian Gao (China)

· Breno Freire (Brazil)

· Adrian Cyronek (Poland)

· Tony Taveras (USA)

· Julio Simoes (Brazil)

*Defending champion.

2024 Men’s Physique Olympia

Defending champion Ryan Terry wants to bring a second Olympia win to the United Kingdom. He will be one of 62 men in this lineup, which also includes past champions Erin Banks and Brandon Hendrickson. Hendrickson will try to tie Jeremy Buendia’s record with four wins in this division.

· Riccardo Croci (Italy)

· Isai Kesek (Indonesia)

· Joven Sagabain (Philippines)

· Carlos DeOliveira (Brazil)

· Ayob Sulayman (Libya)

· Emile Walker (United Kingdom)

· Mehdi Kabbadj (USA)

· Ryan Terry (United Kingdom)*

· Brandon Hendrickson (USA)

· Erin Banks (USA)

· Juxian He (China)

· Miroslav Juricek (Czech Republic)

· Kadeem Hillman (USA)

· Victor Manuel Ramirez Chavez (Costa Rica)

· Benquil Marigny (USA)

· Jo Uezato (Japan)

· Kaique Santos (Brazil)

· Farouq Ishimoto (Japan)

· Carlos Asiedu Ocran (China)

· Diogo Montenegro (Brazil)

· Corey Morris (USA)

· Emanuel Hunter (USA)

· Edvan Palmeira (Brazil)

· Clarence McSpadden (USA)

· Jason Huynh (USA)

· Aundre Benson (USA)

· George Brown (USA)

· Yoon Sung Lee (South Korea)

· Vincius Mateus Viera Lima (Brazil)

· Ali Bilal (Afghanistan)

· Jinbo Li (China)

· Alexander Toplyn (USA)

· Adama Jammeh (United Kingdom)

· Omer Bahamed (India)

· Vitor Chaves (Brazil)

· Steven Cao (USA)

· Rhyan Clark (USA)

· Amit Agre (India)

· Drew Cullen (USA)

· Sidy Pouye (Spain)

· Christopher Barr (USA)

· Matheus Nery Oliveira (Brazil)

· Chris Putra (Indonesia)

· Philippe Degila (France)

· Wil Harris (USA)

· Jingyu Xu (China)

· Abisai Pietersz (Netherlands)

· Sharif Reid (USA)

· Reuben Glass (USA)

· Emerson Costa (Brazil)

· Guilherme Gualberto (Brazil)

· Hossein Karimi (Iran)

· Gantulga Altankhuyag (Mongolia)

· Jeremiah Maxey (USA)

· Rafael Oliveira (Brazil)

· Minsu Kim (South Korea)

· Emmanuel Costa (Brazil)

· Karym Nathan Saripada (Philippines)

· Mauro Fialho (Spain)

· Ricardo Cenat (USA)

· Alessandro Cavagnola (Italy)

· Burak Ozkul (Turkey)

*Defending champion.

2024 Men’s Wheelchair Olympia

Karol Milewski became the second Wheelchair champ in history when he defeated five-time winner Harold Kelley in 2023. The rematch is set but now there are new contenders such as Arnold Classic Wheelchair winner Rajesh John and James Berger. This divison still allows competitors to qualify on points, and the men listed have earned their way into the lineup.

· Karol Milewski (Poland)*

· Harold Kelley (USA)

· Josue Fabiano Barreto Monteiro (Brazil)

· Rajesh John (India)

· Gabriele Andriulli (Italy)

· Kevin Secundino (France)

· Kristof Hornos (Hungary)

· James Berger (USA)

· Blake Colleton (Australia)

POINT STANDINGS

· Eugenio Molino (Italy), 20

· Gaylon Grigsby (USA), 17

· Nick Hewitt (UK), 10

· Kyle Roberts (USA), 10

· Anand Arnold (India), 9

· Bryan Williams (USA), 9

· Jean Pierre (Brazil), 9

*Defending champion.

2024 Ms. Olympia

Bodybuilding’s version of the shot heard around the world came at the 2024 Rising Phoenix when Angela Yeo knocked off four-time winner and four-time Ms. Olympia Andrea Shaw to win that title. Their rematch will be in Las Vegas, and they headline a field of 15 world-class women’s bodybuilders.

· Andrea Shaw (USA)*

· Angela Yeo (USA)

· Alcione Santos Barreto (Brazil)

· Leyvina Rodrigues Barros (Brazil)

· Theresa Ivancik (USA)

· Julia Whitesel (USA)

· Ashley Lynnette Jones (USA)

· Ava Melillo (USA)

· Nadia Capotosto (Italy)

· Helle Trevino (USA)

· Anastasia Leonova (Russia)

· Michaela Aycock (USA)

· Sherry Priami (USA)

· Kristina Mendoza (USA)

· Alida Opre (Hungary)

*Defending champion.

2024 Fitness Olympia

Five-time winner Oksana Grishina will sit this one out and watch as an expecting mother. That leaves former champion Missy Truscott as the favorite to win in the Fitness division. She was unable to finish her routine in 2023 due to an injury but is expected to return to the stage in October. 2023 runner-up Taylor Learmont and three-time Arnold winner Ariel Khadr hope to hear Bob Cicherillo say “and new” with their name attached.

· Amy Hamilton (Spain)

· Taylor Learmont (Canada)

· Jaclyn Baker (USA)

· Michelle Gales (USA)

· Ariel Khadr (USA)

· Allison Kramer (USA)

· Cerise Decardenas (USA)

· Michelle Fredua-Mensah (United Kingdom)

· Tamara Vahn (Canada)

· Amber Steffen (USA)

· Missy Truscott (USA)

· Stephanie Jones (USA)

· Michaela Pavleova (Slovakia)

2024 Figure Olympia

Can anyone stop Cydney Gillon at this point? The seven-time winner looks to make it numbe eight while 2023 runner-up Jessica Reyes Padilla hopes to finally secure an Olympia win. 27 women will be in this competition.

· Jennifer Zienert (Germany)

· Christine Stearns (USA)

· Adela Ondrejovicova (Slovakia)

· Cydney Gillon (USA)*

· Jessica Reyes Padilla (Puerto Rico)

· Lola Montez (Canada)

· Tereza Linhartova (Czech Republic)

· Shanice Abrams (USA)

· Kristina Bodnariuk (Russia)

· Wendy Fortino (USA)

· Tessa Meetze (USA)

· Megan Sylvester-Cielen (United Kingdom)

· Natalia Soltero (USA)

· Rejoice Godwin (Spain)

· Maria Luisa Baeza Diaz Pereira (USA)

· Madison Dinges (USA)

· Lena Ramsteiner (Germany)

· Nadine Claudia Huber (Germany)

· Ericka Morgan (Guatemala)

· Cherish Richardson (USA)

· Manon Dutilly (Canada)

· Leticia Ramos (Brazil)

· Yanaina Herrera (Peru)

· Rhea Gayle (United Kingdom)

· Elizabeth Nieder (USA)

· Tamera Barrett (USA)

· Sara Kinnvik (Sweden)

*Defending champion.

2024 Bikini Olympia

We are guaranteed a new Ms. Bikini Olympia after 2023 champion Jennifer Dorie withdrew earlier this season. Will 2022 winner Maureen Blanquisco or 2019 champion Elisa Pecini regain the title, can Ashley Kaltwasser make it number four, or will we have a brand new Olympia champion?

· Xinyi Chen (China)

· Valeria Fedorenko (Ukraine)

· Wu Bi (China)

· Jordan Brannon (USA)

· Maureen Blanquisco (Philippines)

· Ashley Kaltwasser (USA)

· Luciana de Souza Santos (Brazil)

· Chanyu Xu (China)

· Alice Marchisio (Italy)

· Brittany Shulman (USA)

· Priscila Rodrigues (Brazil)

· Ariana Brothers (USA)

· Uyanga Bataa (Mongolia)

· Nittaya Kongthun (Thailand)

· Jiaqi Wei (China)

· Lauralie Chapados (Canada)

· Vania Auguste (USA)

· Alexandra Vatthauer (USA)

· Aimee Leann Delgado (USA)

· Sara Choi (South Korea)

· Ottavia Mazza (Italy)

· Brittany Gillespie (USA)

· Angelica Teixeira (Brazil)

· Chaoxian Chen (China)

· Dahye Jeon (South Korea)

· Francesca Stoico (Italy)

· Elisa Pecini (Brazil)

· Maria Acosta (USA)

· Tara Grier (USA)

· Lisa Reith (Germany)

· Maxine Alexandra Somov (Canada)

· Kate Carroll (New Zealand)

· Antonia Pettersson (Sweden)

· Reyna Perez Mecalco (Mexico)

· Stine Hansen (Denmark)

· Si Yu (China)

· Jodie Yuncker (USA)

· Reijuana Harley (USA)

· Ivanna Escandar (Spain)

· Lijia Zhang (China)

· Jasmine Gonzalez (USA)

· Ashlyn Little (USA)

· Sol Han (South Korea)

· Rukiye Solak (Turk

· Alice Rocha (USA)

· Jessica Wilson (USA)

· Tamekia Carter (USA)

· Jourdanne Lee (USA)

· Adair Libbrecht (Canada)

· Wenjun Duan (China)

· Iulia Baba (Romania)

· Anna Setlak (Italy)

· Ashley Hampton (USA)

· Adrianna Kaczmarek (Poland)

2024 Women’s Physique Olympia

The longstanding rivalry between three-time and defending Women’s Physique Olympia champion Sarah Villegas and 2022 winner Natalia Abraham Coelho will write the latest chapter next month. They are expected to be one and two again, but any other of the 19 athletes in this show could disrupt those plans.

· Sarah Villegas (USA)*

· Natalia Abraham Coelho (USA)

· Elisama Manoel Benta Zorzetto (Brazil)

· Raluca Raduca (Romania)

· Andrea Alonso (USA)

· Ann Gruber (USA)

· Marianne von Gierke (Chile)

· Marika Jones (USA)

· Natalie Rae Wolfe (USA)

· Sheronica Henton (USA)

· Natalia Bystrova (Russia)

· Susan Graham (USA)

· Tracey Guile (Australia)

· Sandra Knezevic (Switzerland)

· Caroline Alves Dos Santos (Brazil)

· Ana Harias (USA)

· Jeanette Johansson (Sweden)

· Jodi Marchuck (USA)

· Barbara Menage (France)

*Defending champion.

2024 Wellness Olympia

The Wellness Olympia is entering its fourth year, and there has only been one champion – Francielle Mattos. Can she hold off the field again to make it number four, or will history be made by another star from this popular division?

· Victoria Reyes Villa (Mexico)

· Lisa Meiswinkel (Germany)

· Dainora Dvarionaite (Lithuania)

· Lili Dong (China)

· Francielle Mattos (Brazil)*

· Isabelle Nunes (Brazil)

· Elisa Alcantara (Dominican Republic)

· Giselle Machado (Brazil)

· Alisha Sturkie (USA)

· Hye Yoon Kim (South Korea)

· Tefani-Sam Razhi (USA)

· Sandra Colorado Acal (Spain)

· Marcela Mattos (Brazil)

· Leonida Ciobu (Moldova)

· Bruna Seredich (USA)

· Jennifer Zollars (USA)

· Rayane Fogal (Brazil)

· Emily Azzarello (Canada)

· Jade Cristaldo (Spain)

· Marissa Andrews (USA)

· Chen Qi Liu (China)

· Valquiria Lopes (Brazil)

· Alexis Nicole (USA)

· Esmeralda Diaz (Mexico)

· Natasha Peay (USA)

· Danai Theodoropoulou (Greece)

· Narla Vilar (Brazil)

· Juliana Mota (Portugal)

· Jenna De Manincor (USA)

· Daniela Esquivel (Costa Rica)

· Sunny Andrews (USA)

· Daniele Mendonca (Brazil)

· Eduarda Bezerra (Brazil)

· Jasmine Baker (New Zealand)

· Kassandra Gillis (Canada)

· Jacqueline Huescas Rios (Mexico)

· Camile Luz (Brazil)

*Defending champion.

Now, caffeine is being heralded once again, and this time it’s because scientists have discovered it may have a protective effect against multiple diseases. Researchers working on a new study, published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism, concluded that moderate caffeine intake results in a lesser probability of contracting Cardiometabolic diseases (CMD’s). CMD’s include a cardiovascular condition such as heart attacks, heart disease, and stroke, along with the existence of at least one metabolic condition like insulin resistance, diabetes, or non-alcoholic fatty liver disease among other serious ailments.  The idea that a pre-workout shot of caffeine, or a much-needed coffee break could play our role in our longevity is obviously more than welcome.

How many cups of coffee or milligrams of caffeine may help to prevent CMD’s?

Comparing caffeine consumers to those who abstain, by studying more than 500,000 individuals in the UK Biobank aged between 37 and 73, researchers found that caffeine intake at all levels reduced the risk of Cardiometabolic diseases. Those that reported moderate coffee or caffeine consumption presented the lowest risk.

“Consuming three cups of coffee, or 200-300 mg caffeine, per day might help to reduce the risk of developing cardiometabolic multimorbidity in individuals without any cardiometabolic disease,” said the study’s lead author Chaofu Ke, M.D., Ph.D., in comments published via enocrine.org. “The findings highlight that promoting moderate amounts of coffee or caffeine intake as a dietary habit to healthy people might have far-reaching benefits for the prevention of Cardiometabolic disease.” Still, it’s important to remember that fully-loaded coffee’s from popular chains, laden with syrup and cream, are another beast entirely.

Luckily, there are simple ways to make sure you don’t fall victim to what can be called the “carbon monoxide” of strength training. It’s true—back overarch can be a silent killer, and practicing it on the regular without knowing it can lead to major problems down the road—and a hell of a lot of discomfort.  These are tips to nip this issue in the bud.

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How To Fix Back Overarch For Standing Press

Back overarch at the top position of a standing press is often seen, and rarely viewed as bad.  We have to remember that a vertical pushing movement like a press is a compressor of the spine. When we put the lumbar region into hyperextension, those discs get put into a really vulnerable situation.

A reason why this happens is simply insufficient shoulder mobility. When you want to force your arms into the ideal overhead position (to get the bar over the spine, and not in front of you), and you don’t have the range of motion available to do so, something’s gotta give. The back will compensate by overarching (hyperextending), in order to let the entire ribcage shift backwards to assist the arms into the added degrees of motion.  The hyperextension can also act to loosen the lower abs and not keep them as involved as necessary during the lift, creating a domino reaction. Not good. It would be best to try to improve shoulder and hip mobility to avoid this from happening.

Fix: Shoulder ‘Dislocates’

A good dynamic way to increase ROM at the shoulder and work on circumduction. Shoulder dislocates are performed by grabbing a broomstick or dowel, and holding it with straight elbows, with one hand at each end. Keeping the arms straight, perform a full revolution from the front of the body all the way to the back of the body, so the dowel is against your back or butt in the finish position. With straight arms, return to the start position.  Repeat and slowly inch your hands inwards on the dowel.

Fix: Wall Slides

This may seem boring and redundant, but wall slides encourage proper shoulder mobility just as well as any corrective exercise out there. Stand with your back against the wall, hands up. Try to maintain points of contact at the heel, butt, upper back, elbows, wrists and fingers. If this is already difficult to do, you’ve likely got some tightness issues on the chest and shoulders that need your attention. Slowly slide your hands up to a full arm extension while maintaining those points of contact. Take note of how much your lower back arches off the wall to achieve the start and finish positions. If you can get more than your forearm under the low back, it would help to gain more mobility at the shoulder.

How To Fix Back Overarch In Bench Press

This question comes up often. The difference between the bench press and a standing press is simple – the bench press is a horizontal pushing exercise, while the standing press is a vertical pushing exercise. That means the load on the spine is very direct for the standing press, and very indirect for the bench.  In the case of the bench press, the number 1 structure that is responsible for supporting the press is actually the shoulder girdle, with the scapulae as most important. We all know that having tight, set shoulder blades will help improve the stability of the bench press, and decrease the potential for injury.

Since the load is over the shoulder and a strong bench is contingent upon a good pair of tight scaps, it is much more explainable and understandable to reason that a rather pronounced back-arch can actually be welcome in a horizontal press like the bench press. Keeping in mind that our spines naturally arch at the lower back, and adding to it the fact that proper technique calls for retracted shoulder blades raises another thought. It’s impossible to fully retract the shoulder blades and keep a flat spine. Try it—it won’t happen.

This logic all may explain why there’s alarmingly no notable association to the bench press from weight training-related lower back injuries.  That includes powerlifters. Strange, huh?

How To Fix Back Overarch In Deadlift

A deadlift is a slightly more complex movement pattern. The position of the pelvis is definitely sensitive to what muscles will be used, and when.

Having a good setup means encouraging a solid arch in the low back, so the posterior chain is kept tight, and ready to peel the heavy bar off the floor. In the setup, the lower back would have “control” of the pelvis.  The tricky part comes when the bar starts to move, and this is where the “overarch” back dominance comes into play.  In a good deadlift, although it starts with control of the pelvis, the lower back has to give up that control partway through the lift, so that the posterior pelvic tilters (namely the glutes and hamstrings) can chime in to fully extend the hips.  That’s what makes the difference between a well executed deadlift and poor deadlift.

Fix: Psoas Glute Bridges

This exercise will help the glutes overcome the anterior tilt caused by the leg that’s off the ground, in order to promote proper hip extension. Place a tennis ball in the hip fold of the leg that’s off the ground. Simply extend the hips by pressing through the heel of the planted leg (see video). Look for the most complete range of motion possible. Be sure to continue squeezing the ball with your hip! Sets of 10 to 15 focused reps per leg will suffice.

Fix: Do Dead Bugs

Dead bugs simultaneously can address several things, including an area not yet touched on which affects both the OHP and the deadlift: weak or inactive lower abdominals. Their involvement can definitely counter overarch and severe forward pelvic tilts. Dead bugs can increase their activation, along with promoting proper diaphragmatic breathing patterns and improve force transfer from lower to upper body.

To do them, lay on your back with the arms held up against a wall, just shy of lockout. Bend the knees and keep the feet and lower legs parallel to the floor.  You should almost look like you’re sitting on a chair, though on your back. Press hard into the wall, and while maintaining this pressure, remove all the space from underneath the lower back. Slowly perform “footsteps” by lowering the heels to the floor in an alternating fashion. Paying attention to all these cues at the same time isn’t an easy task, and 30 “steps” should feel like hard work.  If you’re deadlifing or pressing submaximal loads (like, under 80% of your max), then this is a good exercise to sprinkle in as a filler movement, to assist your subsequent sets of the lift.

No More Back Overarch!

Having a good arch in the back may look good on a foxy woman’s body, but doesn’t mean it’s healthy.  Often times it can indicate issues that run deeper than skin level, and it’s a good idea to nip these problems in the bud before they turn into issues that are harder to correct. It’s important we can control our lower back and what it does, and we have to remember: the site of the problem isn’t always the source of the issue.  

Concentration Curls

“So, what I like to do first on my biceps is to make them appear very peaky, and for that I’m doing concentration curls,” explains your dream gym partner. “When you go up, fully contract the bicep, and of course, focus on the stretch, control the negative.” Feeling the pump, the defined Dutchman is ready for the next exercise.

Cable Curls

Visser’s explains that the handle should be positioned at around hip height so that it allows for the bicep to be fully stretched. “This way, you fully stretch those fibers out with a pumped bicep (already gained from the concentration curls) for that win-win situation.” The pro bodybuilder demonstrates that he curls all the way up and feels the contraction as he does so. He then hits that full stretch by going all the way down on the negative for “maximal stimulation of the full muscle belly of the bicep.”

Curl variations are perhaps the most efficient exercises for hitting both heads of the biceps brachii muscle so both types of curl will help to pack on muscle in the upper arms. Visser doesn’t provide his set or rep range, but you can add this as a finisher to any workout, or make an entire session out of these two simple but effective moves. To be like Visser and make use of the pump, try combining these two curls into a superset so that you have minimum rest and keep the blood flowing. For hypertrophy, get those muscles amped for gains by doing 2-3 sets of each move in the 8-12 rep range, and be sure to lift to failure to spark growth.

The ”Dutch Oak” will battle it out in the Men’s Classic Physique division in Las Vegas, where hopes to end Chris Bumstead’s 5-year reign at the top.

For more info on Olympia weekend click here!

Follow Wesley Vissers on Instagram 

“I’ve always been pretty tall,” says Robinson-Earl. “Like, I never had one of those moments where one summer I grew 5 or 6 inches. But I was always just kind of gradually growing and I was always the tallest kid.” At 6’ 9”, JRE works hard to maintain his lean, 235-pouind frame and protect it from the physical demands of his sport. “I think we’re on our feet and legs so much that those are definitely the bigger areas that take punishment,” he explains. “I feel like basketball is one of the sports where it’s important to be strong on both upper and lower body, but also being nimble enough to be fast and be agile, laterally, is really important.” To that end, JRE notes that he is a fan of the gym. “Basketball players aren’t, like, max-lifters, but I definitely take a lot of pride in being as strong as possible, especially the position I play, having the guard.”

How Jeremiah Robinson-Earl Fuels His Fitness

“I’m very, very routine, oriented,” says the NBA star, explaining that he thinks about his health and fitness from the moment that his morning alarm goes off. “I take a lot of supplements; from fish oil to antioxidants, to zinc, vitamin D, but I also eat things like fish and lean meat, and vegetables. So, I try to get a good mix of both whole foods and supplements.” JRE tracks macros by scanning his foods and products using the Yuka app ( https://yuka.io/en/ ). Also critical to crushing it on the court is staying hydrated. “I give a lot of props to my University; I went to Villanova and they did a great job. When I was there, We did hydration tests before every practice and every game, and it’s stuck with me.”

How Jeremiah Robinson-Earl Activates Himself Physically

This player is a proponent of ‘activating’ his body from the ground up. “If I’m foam rolling my calves out, doing quad stretches, or using bands for hip flexes, I’m putting my body in a in a good spot before I even get running or get jumping or getting really active, but I like to add the activation aspect,” he explains. “So, when I’m rolling out my calf, I’ll making a flexion, or instead of just rolling I’ll make an ankle pump, just to kind of get it waking up a little bit, instead of just rolling. I think the activation aspect when you’re warming up is very important to get your mind and body on the same page.”

Depending on his NBA schedule, JRE hits the gym 3 to 5 times per week. “I love being in the weight room,” he says. “I love working on my body, making sure I’m in the best shape that I can possibly can be in, because it’s the reason I can do what I love doing every single day. So, I have to make sure it’s a well-oiled machine, just having that consistency and the habits that I have every single day. It sometimes seems boring and sometimes seems repetitive, but I feel like that’s what makes the greats in their field that much better than

those around them, because they’re okay with doing the simple, repetitive, boring things over and over and over again. And, it leads them to being great athletes and humans. It works for all fields of life.”

How Jeremiah Robinson-Earl Utilizes the ‘Flow State’

The much hallowed flow state, for athletes, is the ability to execute their performance in a way that takes each task from being a conscious explicit move, to a subconscious implicit activity, and it is perhaps the peak state for any athlete to chase. JRE certainly understands how vital the flow state is to his game. “It definitely allows me to just rely on the work I’ve done instead of putting so much pressure on,” he says. “I’ve worked on this every single day consistently, and I live with the results. What if they’re good or bad? Because you’re not gonna be perfect every single day. You’re not gonna make every shot. You’re not gonna feel 100% every day. But, how can you put yourself in the best position to be the most successful you can be? Go back to work and keep doing the same stuff, keep improving and if things don’t improve, learn from it. Don’t get down on yourself about it, and just keep moving on.”

How Jeremiah Robinson-Earl Approaches Recovery

“Recovery is super important. I think this is the most important (aspect of performing at 100%),” says JRE. “It’s just the most natural, and is very overlooked at times by a lot of people where it’s like, ‘well, I did my recovery’ or ‘I don’t want to waste my day, I need to be up’. I feel, at least for myself, to function at the highest level. getting my 8 hours of sleep is very important.”

Away from the stresses of being an elite NBA athlete, JRE likes to make an escape from reality. “Video games are a big thing for me,” he shares. “It helps me just step away, and I can just get on the game, play whatever game I’m playing, talk to my friends, and kind of feel like I’m not in my basketball environment. Things like spending time with family, video games. I try to play the piano a little bit.” But, even in his downtime, his ever-competitive mind likes to use hobbies as an advantage. “I love chess as well,” he shares, understanding the board games’ ability to supercharge the brain.  “This is mind games!,” explains JRE. “I feel like a lot of those things, they help in a very minor way, but it makes a difference.”

How Jeremiah Robinson-Earl Gives Back

These days, the kid from Kansas IS paying it forward for the next generation by via his JRE Basketball Camps. “Going into the 3rd year of the camps, its really fun being able to do it,” he explains. “And, the interactions you can have with the kids in the community are so important. I think, being able to be in a position now to give back to this community is awesome. I’m definitely gonna keep doing the camp as long as I possibly can. I’m having so much fun.”

After our team-talk with “JRE,” we learned why lower-body workouts are essential for developing great basketball players. “This is because we know how much load we put on our knees, our achilleas, our quads, and just pretty much our entire lower body,” explained the 23-year-old from Kansas City. “So, it’s really important.”

The baller explains that conversely, some players may shy away from lifting because they feel like they are putting too much additional load on their joints, but this man knows that the body will adapt and improve if given adequate recovery. “(Working out) can be overlooked in a sense, like; ‘Oh, I’m lifting a lot. I’m putting too much impact on my knees and my Achilles.’ But, it’s a real positive being able to develop your tendons, your knees, your Achilles, and your quads,” concludes the elite athlete.

The former five-star recruit gained a great deal of his strength and conditioning knowledge both at Villanova University and at the IMG Academy in Florida. “You’re putting so much impact and explosiveness through those muscles when you’re playing the game, and you’re not even thinking about it,” he says. “So, being able to anticipate those things by putting a lot of load on them in the weight room definitely helps prevent injury, prevents fatigue… preparing you for all sorts of situations on the court.” The following workout covers the types of exercises that JRH undertakes to cover all basis.

NBA’s Jeremiah Robinson-Earl’s Lower-Body Workout

Warmup and ‘Activation’

JRE begins his workout by stretching and using the foam roller. The banded supine hamstring stretch using a resistance band is of great benefit to the taller athletes. With the foam roller, make sure to cover the hamstrings, quadriceps, calves and ankles, and be sure to ‘activate’ each body part by making a pump or flex of the muscles involved.

Mobility work, just like strength training or muscle building, requires progressive overload,  so the set and rep scheme will be individual to you. For example, pistol squats and single leg glute bridges are bodyweight exercises, but mastering form takes time, so focus on the execution until you are comfortable with each exercise. Beginners could start out with one set of 8-12 reps of each exercise, while more advanced athletes could add additional sets or perform the workout as multiple rounds, cycling through one set per exercise.

Trap bar deadlifts are an especially great lift for taller athletes such as basketball players, because they reduce unnecessary loading of the knees, hips, and lower back. Remember, basketball players aren’t training to become the next World’s Strongest Man, so while training to, or close to failure is still important, so is having the energy to finish the workout with a plyometric move such as the box jump. Shoot for your own PRs and you could become king of the court.

Follow JRE on Instagram!

Workout Tips

These Pelvic Floor Exercises Can Help You In the B...

An expert explains why this can help men and women perform better—and possibly pain free.

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How Yoga Can Help Men in the Bedroom

Stress and anxiety are common sources of sexual performance issues and lower levels of sexual satisfaction, explains Brandt Passalacqua, a C-IAYT and E-RYT 500 certified yoga therapist and the founder, director, and lead teacher at Breathing Deeply Yoga Therapy, a yoga therapy training company. “Studies have shown that regularly practicing yoga can reduce stress and anxiety.” This is why lowering overall stress can also help with a host of other health issues that could impact you in the bedroom. “By combining yoga movements with breathing techniques, men can learn to de-stress more effectively.”

Passalacqua shares that one of the advantages of yoga is that it is great for targeting specific muscle groups that you may want to stretch or strengthen. “Strengthening your pelvic floor muscles can improve sexual health for people of all genders,” says Passalacqua. “Stronger pelvic floor muscles can improve erectile function and ejaculatory control, making sex more enjoyable.”

In addition, poor circulation can contribute to erectile dysfunction, says Passalacqua. Yoga can promote blood flow throughout the body, even targeting specific areas like the lower abdomen and groin. “Just being more aware of your body, mind, and needs can help you in the bedroom. Yoga is a fantastic way to improve the mind-body connection and increase your self-awareness.” Beth Shaw, yoga instructor and owner of Be Yoga Fit in Lauderdale-by-the-Sea, Florida has trained thousands of men all around the world and can attest to the fact that yoga, in particular of the YogaFit style, boost men’s testosterone increases blood flow, improves stamina, vitality, performance, and helps men sexual health.

“Yoga has been shown to have numerous benefits for men’s sexual health, including improved stamina, flexibility, and overall well-being,” shares shaw. “Regular practice of yoga can help increase blood flow to the pelvic area, strengthen the pelvic floor muscles, and reduce stress and anxiety, all of which can contribute to better sexual function.”

How Yoga Can Improve Men’s Sexual Health.

Shaw provides a detailed outline of how yoga and certain yoga poses can improve men’s sexual health.

Improved blood flow.

Yoga can help improve blood flow throughout the body, including to the pelvic area. Better blood flow can improve erectile function and overall sexual performance.

Improved mind-body connection.

Yoga promotes mindfulness and awareness of the body, which can lead to a deeper connection with oneself and one’s partner during sexual activity.

Increased flexibility.

Yoga can help improve flexibility in the hips, pelvis, and spine, which can enhance sexual positions and overall comfort during sexual activity.

Reduced stress and anxiety.

Yoga is known for its ability to reduce stress and anxiety, which can have a positive impact on sexual health. Lower stress levels can improve libido and sexual function.

Strengthened pelvic floor muscles.

The types of yoga poses that target the pelvic floor muscles can help strengthen them, leading to better control over ejaculation and stronger orgasms.

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Yoga Poses for Better Sexual Performance

Yoga is beneficial for a variety of reasons, including improving sexual health and wellness. There are also a number of yoga poses that can help men in particular with their sexual health and potential performance in the bedroom. If you are looking for a stronger performance during sexy time, try some of these yoga poses – or maybe all of them. You may even ask your partner to join you and begin a weekly yoga practice together. Namaste!

Okay so what yoga poses can men add to their weekly yoga practices? Shaw has a few she recommends and says that ideally men should be practicing yoga three to five times a week.

Bound Angle Pose (Baddha Konasana)

This pose opens up the hips and groin area, improving flexibility and blood flow to the pelvic region.

Bridge Pose (Setu Bandhasana).

This pose strengthens the pelvic floor muscles and can help improve sexual function.

Butterfly Pose.

This yoga pose opens the hip flexors, reduces tight Psoas, improves vitality of the abductors, and is very helpful for sex.

Cobra Pose (Bhujangasana).

This pose helps improve spinal flexibility and strengthens the back muscles, which can enhance overall stamina and sexual performance.

Downward-Facing Dog (Adho Mukha Svanasana).

This pose helps improve circulation to the pelvic area and stretches the hamstrings and lower back.

Happy Baby Pose (Ananda Balasana).

This pose stretches the hips and groin area, releasing tension and improving flexibility.

Warrior Pose

Working the lower body in poses, such as Warrior pose, helps promote testosterone boost, libido, and improves sexual performance.

Passalacqua adds that the yoga techniques that will work best for you will depend on your unique body, history, and goals. He says if you want to lower your stress levels, consider slower movements and relaxing poses such as Child’s Pose, Easy Pose, Seated Forward Bend, Legs Up the Wall Pose, and Savasana.

“Pay attention to your breathing and time it with your movements, incorporating techniques like Alternate Nostril Breathing into your routine,” she says. “With practice, you can learn how to calm your nervous system and promote restful responses.”

On the other hand, if you want to strengthen your pelvic muscles, look for yoga poses that target these muscle groups, such as Chair Pose, Warrior II Pose, and Knees to Chest Pose. “For greater circulation in the lower body, you could try poses like Head to Knee Forward Bend,” says Passalacqua. “Concluding your yoga sessions with Savasana, especially when paired with Body Scanning techniques, can be a great way to strengthen the mind-body connection and increase your self-awareness.”

Remember, it is important to consult with a qualified yoga instructor before starting any new exercise routine, especially if you have any existing health conditions,” says Shaw. “Yoga can be a beneficial and enjoyable practice for improving men’s sexual health, but it is important to listen to your body and practice safely.”

That record came right after Underdown’s victory at last year’s Official Strongman Games European Championship, where she became Europe’s Strongest Woman. Despite these massive accomplishments, she still has to remind herself that she’s a world record holder and has an event where her biggest competition is herself.

Underdown will attempt to best her record at the USA Strongman Championships in Las Vegas on September 28 at the Orleans Arena. Before headed off to Sin City, she spoke with M&F on how she learned to better control her nerves and anxiety while competing, being an inspiration to young girls and women, and she also gave us a glimpse into some of the work that goes into besting herself — again!

Lucy Underdown Has Learned To Enjoy Ever Moment of Competition

No matter the caliber of athlete, nerves and anxiety are common place in any arena where expectations are high and there is pressure to perform. Still fairly new to competition, Underdown has been open about her struggles with her anxiety. She remembers feeling extremely nervous the day she set the world record up until she stepped in front of the bar. Underdown admits that anxiety is something she manages even during her day-to-day tasks. However, it seems that once it’s time to compete, the results usually take care of themselves.

Her first major international contest was the 2020 Arnold Amateur Strongwoman World Championship in Columbus and she placed seventh. The following year, she became the first woman in history to deadlift 300 kilograms. Since then, she’s achieved multiple podium placings in UK’s Strongest Woman competition before winning last year.

“Within the sport, I’ve come to accept that my performance only directly affects me and no one else, and I do the sport because I enjoy it,” Underdown said. “The more I enjoy myself, the better I do. So, I’ve just decided now when I compete to just enjoy every moment and opportunity that comes my way.”

Another factor that makes that has helped in regards of enjoying herself is the community aspect in the sport of Strongwoman. While these are the best of the best, Underdown says all the women are all supportive of one another. Even during big shows, where prize money and titles are on the line, they’re all motivating one another and cheering each other on. Some of Underdown’s competitors have now become close friends of hers.

“The strongwoman community is like no other sport I have participated in,” she said. “I love seeing everyone do well and we all know how hard it is to get to this level, so we can appreciate the work we’ve all put in.”

Becoming Britain’s Strongest Woman

Given that Underdown can lay claim to GOAT-status in deadlifting, she’s extremely humble. She works full-time as a police officer and training has been a way from her to escape the stresses that can come from a job that commands all of her attention while she’s on the clock. When she made the decision to see how good she could be, she never dreamed that she would be a title winner just a few years later.

“It can be difficult with how fast the sport is progressing for us women and it’s been difficult sometimes to take a step back and appreciate what I have achieved,” she said. “Winning Britain’s Strongest Woman was the first time I took in the moment and really enjoyed the experience as it happened. It was just such a great moment and amazing competition.”

Underdown competed in shot put and discus from the ages of 11 to 25. The sport of Strongwoman has not only reignited her competitive fire, but her presence is further helping to continue to grow the sport. Given her mostly quiet demeanor, she also enjoys being able to inspire young girls and women to not only embrace their strength but embracing more in life in general.

“I have always been a bigger, plus-size girl, and growing up I never saw role models like me on the TV or being promoted,” Underdown said. “I hope girls look at me and can see that it doesn’t matter what size you are. As long as you work hard and believe and trust in yourself, anything is possible.”

Lucy Underdown’s Strongman Deadlift Program

Workout 1 -Deadlift day (week commencing 09/09/24)

Warm up: 5mins on bike increasing resistance each minute

Banded glute bridges

Hartman glute bridge

Hamstring curls: 3 x 10 increasing weight each set

Deadlift: work up to 3 singles at around 300 kilograms minimal rest

Romanian deadlifts: 3 x 5 220 kilograms

GHD Sit-Ups: 3 x 12

Back extensions: 3 x 12

Workout 2 – Events Session

Warm up: 5mins cardio steady state

Single leg wall sit isometrics: 2 sets 30 secs left leg 30 secs right leg

12” deadlift: 6 x 2 x 240

Yoke walk 20 meters: 3 sets at 230 kilograms, 240 kilograms, and 250 kilograms

Farmers Walk: one set 120 kilograms for 20 meters

Atlas stone: heavy triple lap and load at approximately 130 kilograms (no tacky)

Follow Lucy on Instagram @lucyunders_strongwoman and catch the Livestream of the USA Strongman Championships + Deadlift World Championships

Hers Features

How to Prevent Stress Urinary Incontinence

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How was the study carried out?

The study, published in ACP Journals, and carried out by scientists at Standford Medicine and the University of California, San Francisco, put participating women between the ages of 45 and 90 through 12 weeks of low-impact yoga. The subjects undertook two group yoga sessions per week along with a once-a-week session of self-directed Hatha yoga that focussed on the pelvic floor. Another group was assigned more generalized strength stretching exercises.

What were the results of the study?

Showing that working on physical fitness is a great way to combat incontinence, both groups reduced unwanted incidences by around 60% after 12 weeks. The women in the yoga group experienced 2.3 fewer urinary incontinence events per day, compared with the 1.9 fewer episode that the more general conditioning group experienced.

Medical treatments tend to show a 30-70% improvement, meaning that regular visits to the yoga class, or undertaking them via zoom, could be a healthier way to stay dry down below while getting your sweat pouring on the outside. Incontinence and overactive bladders strip women of the confidence to hit the gym or the yoga studio for exercise, and yet these may well be the very activities that will help them to gain more control found the experts.

Seeking to break the stigma around being terrified when away from the toilet, scientists are hoping to steer women towards physical activity as a way forward. “I’m impressed that exercise did so well and impressed that yoga did so well,” said the study’s senior author, Leslee Subak, MD, chair of obstetrics and gynecology at Stanford Medicine. “One of the take-home messages from this study is ‘Be active!'”

With just one piece of equipment, you’ll hit multiple muscle groups and walk away feeling stronger and ready to tackle the rest of your day. In this workout, you’ll alternate between 30 seconds of work and 30 seconds of rest. This five-move full-body circuit builds strength and muscle when time is short.

Let’s break down the power of landmine training and why it’s perfect for anyone looking to get stronger in less time.

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The Power of Landmine Workouts When Time is Short

The anchored angled barbell allows for a wide range of movements that can target everything from your core and legs to your chest, back, and shoulders. With its angled lifting path, the landmine reduces unnecessary strain on your joints while you’re getting after it. This is important for exercises like presses and rows, where the arc of the landmine trains stabilizing muscles that aren’t always trained with traditional barbell lifts.

Landmine training is excellent for bilateral and unilateral movements, helping correct muscle imbalances and improve overall muscular development. You can load the landmine heavily for strength or keep it light and focus on speed, making it ideal for building strength and power. Because you’re using just one piece of equipment, it’s great for 15-minute workouts because the transition time between exercises is short.

Why This Landmine Workout Just Works

This 15-minute landmine circuit delivers results without requiring a considerable time commitment. Here’s why it works.

Time Efficiency: With only 15 minutes, you can squeeze in a full-body workout that hits every major muscle group. Combining compound exercises maximizes your time and effort, allowing you to train more effectively, even on a tight schedule.

Full-Body Training: Each exercise in this circuit involves multiple muscle groups, meaning you’re not just isolating one area. This workout ensures balanced full-body strength from your legs and core to your shoulders, chest, and back.

Core Strength: This circuit’s rotational and unilateral exercises force your core to stabilize and support you, helping you build a strong, ready-to-roll midsection.

How To Set Up a Landmine Without an Attachment

No worries if your gym has no landmine attachment—you can easily set one up with minimal equipment. All you need is a barbell and a secure corner.

Find a Corner: Place one end of the barbell into the corner of a room or squat rack, ensuring it’s wedged securely. You can wrap a towel around the end of the bar to prevent damage to the walls or floor.

Use a Heavy Object: If a corner isn’t available, use a heavy dumbbell or weight plate to anchor the end of the barbell to the ground. Make sure it’s stable and won’t move around during your workout.

Now, you are ready to rock and roll. This setup allows you to perform all the exercises in this workout without needing the landmine attachment.

The Five Move 15-Minute Landmine Workout

Now that you understand why landmine training is excellent let’s dive into a circuit that will maximize your time and results. This circuit is designed to challenge your entire body with compound movements that hit multiple muscle groups simultaneously, giving you a full-body workout in just 15 minutes.

The structure is simple: perform each of the five moves in a circuit fashion for 30 seconds, followed by 30 seconds of rest. Once you’ve completed all five exercises, you’ve finished one circuit. Your goal, if you choose to accept it, is to complete three full circuits in 15 minutes.

1A. Landmine Alternating Reverse Lunge with Rotation: Challenges your legs, core, and balance simultaneously.

1B. Landmine Squat to Press: A combination of lower-body and upper-body strength.

1C. Landmine Towel Row: Holding a towel will challenge your grip strength and your back and biceps

1D. Landmine Tall Kneeling Hip Hinge: Hits the anterior core, lower back, and glutes simultaneously.

1E. Landmine Side-to-Side Press: Strengthens your chest, triceps, and obliques while strengthening imbalances between sides.

Note: Adding and removing weight plates will take up some 30-second rest time. Please have the plates nearby to save time. Also, have the stopwatch in a handy location to keep track of the time.

Hany Rambod knows a thing of two about constructing the physiques of bodybuilding champions. During his coaching career, the decorated director of discipline has taken his students to a total of seven Mr Olympia titles and 24 Olympia trophies in total. It’s no wonder that they call him “The Pro Creator,” and this week, Hany shared a glimpse of two of the biggest pros in bodybuilding history at work.

Derek Lunsford and Hadi Choopan Rep to Failure With Standing Machine Incline Rows

Standing inclined rows with a handle on each side are similar to those executed with the T-Bar but can hold more weight plates. They are a great pulling exercise that will work the lats on either side of your back, rhomboids around the neck and shoulders, trapezius in the upper back and neck, along with other recruited muscles such as the core, hamstrings, glutes, forearms, biceps, and triceps.

Looking to gain every grain of muscle possible before they square off at the 2024 Olympia, the reigning champ Derek Lunsford partnered-up with the runner-up, and 2023 ‘O’ trophy winner Hadi Choopan. Choopan was also crowned as the 2024 Arnold Sports Festival Men’s Open winner back in March. While these men may go to war on stage, they literally have each other’s backs in the weight room. “Alright, let’s go,” encouraged Rambod as the lifting began.

Egos were checked at the door as both men only had themselves to compete against here. Choopan started out with four 45-pound plates on either side of the machine (360 pounds / 163 kilograms in total) making ten slow and controlled reps before quickly drop setting down to with no rest to 3 plates per side (270 pounds / 122.4 kilograms) and then making 9 reps before hitting failure.

Next up was Derek Lunsford who started out with 3 plates stacked on either side, stopping at 11 reps before dropping straight down to 2 plates on either side (180 pounds / 81.6 kilograms). He performed 5 reps before dropping down again to 1 plate either side (45 pounds / 20.4 kilograms).

Working to the limit, Lunsford hit another 3 reps before Choopan offered some support for the final 3. The brotherhood of iron was on full display here. Of course, who can lift the heavier weight or can make the most reps is of no concern to the Olympia judges, but if their work ethic is anything to go by, the two warriors could once again find themselves squaring off in the finals. Try standing incline rows for yourself for added back mass, and checkout the 2024 Olympia to find out who comes out on top.

For more information on Olympia weekend in Las Vegas on October 10-13, 2024 Click Here!

The study, carried out by the University of Michigan and published by Nature Metabolism , explains that two people weighing the same and consuming an identical number of calories could reach significantly different health outcomes if one exercises regularly, and the other abstains. But how so? It appears that those who have been active for the long-term store their fat more efficiently than non-exercisers. In other words, fat is stored more predominantly under the skin than in more dangerous areas such as around are organs.

How was the study carried out?

It’s a tricky process to investigate the effects of long-term exercise on human fat tissues, but scientists were able to compare exercisers and non-exercisers by taking samples for observation.

The samples were split into two groups:

Group 1: Those who reported exercising at least 4 times per week for at least 2 years.

Group 2: Those who have never exercises regularly but were the same as Group 1 in terms of body fat mass, weight, and sex.

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What were the results?

The results showed that the regular, long-term exercisers had a completely different fat tissue construction with more blood vessels, mitochondria, and healthy proteins. On the flip side, these individuals also generated less of a type of collagen that can disrupt metabolism, and fewer inflammation causing cells. “Our findings indicate that in addition to being a means to expend calories, exercising regularly for several months to years seems to modify your fat tissue in ways that allows you to store your body fat more healthfully if or when you do experience some weight gain—as nearly everyone does as we get older,” said principal investigator Jeffrey Horowitz, professor of movement science at the U-M School of Kinesiology.

This is a timely discovery, since diseases caused by unhealthy fat accumulation are rising with the constantly increasing levels of western world obesity. Fatty liver disease and problems caused by visceral fat, which surrounds the liver, intestines, stomach, and other organs could be reduced if the body shuttles fatty tissue under the skin (subcutaneous). “… we generally see these differences are more robust in people who exercise regularly for years versus those who don’t exercise,” concluded Horowitz.

So, it doesn’t matter where you are at with your battle against the bulge. Exercising regularly could still be a life saver.

It’s a worthy question to explore, since a lack of good quality sleep is associated with a range negative outcome such as heart disease and type 2 diabetes. Advice around whether to exercise before we hit the hay has been mixed in recent years, but many experts have tried to dissuade people from getting their sweat on right before sleep because heightened body temperatures may negate our ability to nod off.

“The evening period is a prime time to target behaviours that influence cardiometabolic health,” explained the aims of the report. “Adults accrue the longest periods of uninterrupted sitting and consume almost half their daily energy intake during this time.”

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How was the study carried out?

For this sleep study, 28 women were split into two groups. One group remained seated in the evening for 4-hours, while the other group had this sedentary period interrupted by 3 minutes of bodyweight resistance exercises every half-hour. Each individual was then assessed to determine their resulting sleep quantity and quality.

What were the results?

“Performing bodyweight resistance exercise activity breaks in the evening has the potential to improve sleep period and total sleep time and does not disrupt other aspects of sleep quality or subsequent 24-hour physical activity,” explained the sleep study authors.

What this means is that exercising in the evening not only prolonged sleep, but it also didn’t de-motivate individuals the following day. The group who was active in the evening saw their sleep duration increase by a significant average of 27 minutes.

“Sleep hygiene recommendations should be reviewed to better reflect the current pool of evidence,” concluded the groundbreaking report. “Regularly interrupting prolonged sitting with short bouts of activity breaks is a promising intervention that may improve cardiometabolic health through multiple mechanisms.”

Since only for short bursts of 3 minutes were needed to improve sleep durations, you don’t necessarily need to swap your gym sessions from AM to PM, but by adding a total of 12 minutes of working out to your bedtime routine, you may improve the quality and quantity of your sleep, meaning that both you and your snooze button may soon become better rested.

“Winning just definitely changed my life a whole 360, in a really good way, she says.”

Farmer grew up in Oklahoma City, OK, and discovered ventriloquism at the age of 9. She was active in gymnastics back then and thought that was going to be a big part of her future once she grew up.

“That was what I was gonna do for the rest of my life,” Lynne says. That was until she saw a another girl performing a ventriloquism act during the talent portion of a beauty pageant they were in. Farmer immediately wanted to master that talent for herself, even practicing while looking in her bathroom mirror.

“That is the coolest thing I’ve ever seen,” she recalls.  “I gotta learn more about this. I memorized all her routines. And it was just something that clicked in my brain.”

Today, however, with an AGT victory, Darci Lynne Farmer is now veering toward another career shift—music. She’s already performed at Nashville’s iconic Grand Ol’ Opry, and recently released her new single, “Someone Wake Me Up,” a song she co-wrote with Imaginaries duo Shane Henry and Maggie McClure. She had a small film role in the recently released Reagan. Life has changed fast for a once-shy and reserved kid training 30 hours a week at for career in gymnastics.

“Getting recognized in public is something I’ll ever get used to,” she admits. “Sometimes it’s so socially anxious. But I also love talking to people, so it’s a weird balance of like, ‘Wait, this is so cool!’

Darci Lynne Trained to Make Ventriloquism Cool

Fast forward to today, and Darci Lynne Farmer is still showing off that talent that got her on national television when she was 12. She is now about to turn 20 and is still entertaining crowds onstage. The nerves are different than they were when she started, but they are definitely still there.

“You just really want to almost be perfect, and you kind of just get one chance to do that. So, it’s definitely a high stakes thing,” she says

She credited her coach, Gary, who also calls Oklahoma home for helping her with her talent that became her craft. Getting good at ventriloquism is about more than projecting the voice. She also has to move the puppets so it appears she is having an actual conversation with Petunia, Oscar, Edna and Katie. The newest addition to her family is Ivan.It is a unique skill set that requires many hours of practice. Fortunately for her, Gary applied his decades of experience in helping her excel.

“It takes a lot of dedication because it is definitely an art form.”

Farmer took that talent to a new level early on by adding a singing element. She resonates with fans of a previous generation because her favorite songs to sing are much older than she is.

“I’m a huge Eagles fan, and Hotel California is a classic,” she says.

A New Passion and Challenge

With her new song, Farmer is now full throttle into singing herself, as herself. Not that she is retiring her crew that she hangs out with onstage, but she discovered a new passion in creating music during the quarantine of the COVID-19 pandemic, and she wants to see how far she can take it.

“I fell in love with it. So that’s definitely a pathway I wanted to take,” she says.

Gymnastics will remain a part of her past, but she credits her time training and learning that sport for her discipline that she applies to her current and maybe future career. She excelled on the floor and loved the balance beam but admits she was not the best at the vault or with the bars.

“I was training in that for 30 to  33 hours a week,” she says.  “It was almost like a full-time job.”

She may not be putting herself through the physical toll of gymnastics, like the time she took a spill during training on what she called the “scratchy beam.” ”

No one wanted to use it,” she says. “I was doing this thing called a back handspring layout. My foot missed and i slid down the beam. I had this massive scratch all the way up my leg, along with this huge bruise. It was not fun.”

Maybe not as physically painful at times, the entertainment world provides its own time-consuming challenges. That said, she and her mom still find time to work out together.

“I like to interval run on on a treadmill, which is always good. I’m trying to get into more lifting, but I don’t know much about it,” she admits.

Her big brother knows his way around a weight room, though. So, she will have help when she needs it. She also enjoys bike riding to get her exercise in.

Fitness runs through her family thanks in part to her dad, who has run marathons, including the annual Oklahoma City Memorable Marathon. He has a lofty goal for that event that Farmer hopes that she can fulfill.

“But I think he’s always dreamed of one of his kids to run one with him. So that’s gonna be me. So, he’s got a training regimen he’s used forever, so I’m just gonna follow whatever he does.”

What’s Next for Darci Lynne?

Fitness isn’t technically a requirement for her career, but she has found that focusing on her physical self has helped her be her best self for her work and overall life.

“It keeps me healthy and happy, she says”

The toll of the road does have its downsides. For one, Farmer will now have to learn how to cook more, and she acknowledged that she may not be able to get away with eating whatever she wants going forward. It will be worth the time learning because she has an exciting career with a bright future. Part of that includes a new single that came out on August 23rd with more to come.

Farmer said, “I’ve got some things in the works that are kind of still under wraps, and so you just have to stay tuned. But one thing I can tell you is definitely music and touring. So that’s what’s next.”

Follow Farmer on Instagram @itsdarcilynne. You can learn more about her and her future events by clicking here!

It was a hard lesson in understanding that strength isn’t just about lifting weights. It’s about having the mobility to move as intended. The truth is, without good mobility, your strength gains will have a ceiling. Here, we’ll dive into mobility training and why it is the missing piece for your gains.

Why Mobility Exercises Are Important

Mobility is one of many underrated aspects of fitness.

While everyone focuses on muscle, strength, and cardio, mobility often gets left behind. But here’s the reality: without proper mobility, your joints can’t handle the stresses of lifting, running, or even everyday movements. Mobility allows your joints to move through their full range of motion, ensuring your body can move efficiently and effectively.

As we age, mobility becomes even more important because stiffness creeps in, making everything from workouts to daily activities harder. By training mobility, you’ll reduce your risk of injury, improve your posture, and maintain the ability to keep lifting heavy and adding muscle.

Why Mobility Training Gets Overlooked?

Mobility training often gets overshadowed by more “glamorous” forms of exercise like weightlifting or high-intensity cardio. But the truth is that mobility is the glue that holds everything together. Without it, your body can’t move efficiently, and eventually, you’ll hit a wall in your performance—or you get a visit by the injury fairy.

Many lifters mistake mobility for flexibility, but it’s much more than that. Mobility combines flexibility, strength, and control. It’s about moving your joints through their intended range of motion, supported by strength. By training joint mobility, you’re not just increasing how far you can stretch—you’re enhancing your ability to lift, run, and move pain-free.

Think of mobility as your secret weapon in training. Often, we don’t realize how critical it is until we lose it. Just like ignoring the foundation of a house or neglecting mobility, it will eventually lead to cracks in your back performance and health.

Why Mobility Training May Be the Missing Piece to Your Gains

Consider the big lifts like squats, deadlifts, and overhead presses. Now, imagine doing them without GOOD mobility. If your joints aren’t moving through their full range of motion, you’re not just leaving gains on the table—you’re putting yourself at risk of injury. Your body will always find a way to get the job done, even if it means compensating with the wrong muscles or placing unnecessary strain on your joints not designed for mobility.

Mobility forms the foundation that supports your strength and prevents injuries. The more mobile you are, the more your muscles perform better during those key lifts. When you have decent mobility, you’re working your muscles more effectively, and you’ll avoid the kind of compensations that can lead to serious injury down the road.

In short, mobility training enhances your performance and protects your joints from wear and tear. Mobility is non-negotiable if you want to get stronger and stay in the game for the long haul.

3 Tips To Add Mobility Exercises  To Your Routine

Now that you understand the importance of mobility, how do you incorporate it into your workout? Here are three key ways to seamlessly blend mobility work into your training:

1. Warmup

The best time to work on mobility is during your warmup. Start each workout with dynamic mobility drills targeting the joints you’ll be using. For example, focus on opening up your hips and ankles on leg day. On upper-body days, loosen your shoulders and thoracic spine. A few minutes of focused mobility work primes your body for heavier lifts, improves your form, and reduces your risk of injury.

2. Active Recovery

Mobility isn’t just for the warm-up; performing it as active recovery between strength sets is also the bomb. For example, if you’re doing heavy squats, use your rest periods to work on ankle or hip mobility. This keeps your body moving, speeds up recovery, and reinforces the range of motion (ROM) needed for improved performance.

3. Cool-Down

After finishing your workout, don’t skip the cool-down. This is the perfect opportunity to restore your joints’ ROM and help your muscles recover. Spend a few minutes focusing on your shoulders or upper back after an upper-body session or your hips and legs after a lower-body day.

4 Mobility Exercises and Drills For Gains

Now that you know how important mobility is and how to fit it into your routine, let’s discuss specific drills that will help. These exercises are simple and effective at improving mobility in your hips, shoulders, and ankles.

Prying Squat

This exercise improves hip mobility, particularly if you have tight inner thighs. It strengthens and mobilizes the muscles around your hips, allowing deeper, more effective squats.

How to do the prying squat:

1. Hold a light kettlebell or dumbbell in a goblet position and squat as low as possible.
2. Use your elbows to press your knees outward while gently rocking side to side.
3. Keep your chest up and shoulders down.

Programming suggestion: Perform two sets of 30 seconds as part of your leg-day warm-up.

Half-Kneeling Hip Flexor Stretch With Reach

Sitting all day tightens your hip flexors, and this stretch helps undo that tightness.

How to do the half-kneeling hip flexor stretch with reach:

1. In a half-kneeling position, squeeze your glutes to tilt your pelvis forward.
2. Reach forward while holding onto a pole to reach the optimal position.
3. Hold for your desired time, then switch sides.

Programming suggestion: Hold for 30 seconds to 1 minute on each side during your warm-up or between lower-body exercises.

3-Way Ankle Mobilization

Ankle mobility is critical for lower-body exercises. Three-way ankle mobilization improves ankle dorsiflexion and relieves pressure on the knees and hips.

How to do the 3-Way Ankle Mobilization:

1. In a half-kneeling position, drive your knee over your toes while keeping your heel flat.
2. Repeat in three directions: straight, inside, and outside.

Programming suggestion: 1 set of 8 reps in each direction per side, ideally before lower-body workouts.

Supine Floor Slides

This exercise improves shoulder mobility and posture, especially if you spend long periods sitting. It engages your mid- and upper back, which is crucial for overhead movements.

How to do the supine floor slides:

1. Lie on your back with your knees bent and your back flat.
2. Start with your elbows bent at 90 degrees, then slide your hands up the floor above your head while keeping everything in contact with the ground.
3. Return to the starting position and repeat.

Programming suggestion: Perform two sets of 8-10 reps as part of your warm-up or between upper-body exercises.

Tenacious Tierney’s journey is a testament to the indomitable human spirit. A former soccer player and downhill skier, he found his true calling in triathlons and made his Ironman debut in Kentucky in 2011. But life threatened to get in the way when his wife gave birth to quadruplets in 2012. It forced Tierney to put his Ironman dreams on hold. The Ironman 70.3 consists of a 1.2-mile (1.9km) swim, 56-mile (90km) bike ride and a 13.1-mile (21.1km) run, and cannot be undertaken without due preparation.

Because of his dramatic change of lifestyle, those around him concluded that his triathlon days were likely over. But this dedicated dad had other ideas. In a twist of fate, he returned for the 2013 Ironman Kona Inspired program, earning a coveted entry to the Ironman World Championship mere months after his kids were born. Not only did he compete, and complete the race, but he also raised funds for the Elenore Rocks charity, proving that his heart is as big as his household. Since then, “The Quadfather” has been unstoppable. A three-time finisher of Ironman, Louisville, his story reminds us that with determination and passion, we can balance family responsibilities with our personal goals. Here, we put the pertinent questions to Nick Tierney:

As an athlete, what was life like before you had children? You must have had more time to train and recover?

Looking back, prior to having children I had all the time in the world to train but it never felt that way and in retrospect my training load was not that high compared to my volume today. Everyone’s life is busy, but you can always find time for what’s important to you. After children, I became much more efficient with my training, mostly by waking up earlier and going to bed very early when we put the kids to bed. When you need to, you can find a lot of time throughout the day to train that normally would be wasted through other pastimes like TV and social media.

I have done my training during commercial breaks, at the playground, and running stairs during work breaks. (Tierney is a registered nurse and anesthetist) I always try to stay active with the kids, too. I loved running with the push stroller, doing Tabata in the pool with them on my back, and bouncing them on the trampoline when they were little. Nowadays we enjoy 5Ks, hikes, and bike rides together!

Discovering that you were going to be the father of quads must have come as a surprise!?

We found out we were having quadruplets early on in our pregnancy. My wife had to have an early ultrasound. And the obstetrician sat down and explained what she saw on the picture. I was at work and my wife called, asking me to come home early for the day. She said it wasn’t an emergency, but I needed to come home right away. I was confused and worried all at the same time. When we sat down, she placed the ultrasound picture on the table. I saw the four babies and was so happy! We had been trying to get pregnant for a long time at that point, so I was very excited.

It must have been an awesome moment, but did you also wonder if your athletic pursuits would come to an end?

Not once. As a matter of fact, while my very supportive wife was on bed rest in the hospital, I did a local 100-mile team relay with a group of friends and ran the stairs when visiting the hospital! The only hiccup we had was that I was signed up for Ironman, Wisconsin. It was the same time that my children were due, so I had to pull out of that event. When the kids were almost one-year-old, we packed them in the van and traveled to New York City for the New York Triathlon.

Then, that October we also had the opportunity to travel to Kona with Ironman through the Ironman Foundation. Athletic events have been a consistent part of our lives and we have involved the kids as much as possible. I hope that by seeing us have an active life, it’ll point them in the right direction when they have to make their own decisions.

That’s so inspiring, although many people will wonder how you fit it all in!?

Balance in life is very important and I feel that we do a good job with that in our home. I made social sacrifices to train for my events just as most endurance athletes do. I don’t stay out late on Friday nights. And I get up at 4 a.m. on Saturday and Sunday mornings for long workouts. No, I can’t go out and watch Monday night football games. And yes, I have missed important weddings and birthdays due to previously scheduled races but my immediate family at home comes first.

My wife and I do our best, dividing labor at home and at work so one of us is around to care of the kids. Conversely, I feel that missing a workout doesn’t affect my training load as long as I keep things pretty consistent. The past few years, I’ve done big blocks like January to May and August to November. It’s mostly for running event preparation. I reduce my volume in the lighter months to recover. These days, with the kids being 12, it’s easier to get good volume while school is in session!

My wife is very supportive of my athletic adventures and even participates with me. She was one of my pacers at the Burning River 100 trail race. We’ve run 5K marathons together. In Boston she raced the 5K, the day before the marathon, and I got to cheer her on. At Ironman, Texas, she volunteered at the finish line. She even put my medal on me when I crossed the finish line. That was awesome! She’s my biggest fan, a great wife, and a wonderful partner in all my adventures.

The Ironman itself is extremely taxing. How do you tackle the various stages?

Running is my strongest event and I enjoy it the most of the 3 disciplines. I’ve run Boston in 2022, 2024, and have even gone 100-miles at Burning River. Swimming is my weak spot and takes the most motivation for me to jump in the water. Part of it is finding time to get in the pool and in the winter. I really don’t like getting out of the water and then heading straight out to the cold air. Open water swimming in Ohio isn’t really a high point either! Maybe if lived someplace with better quality swimming areas, I’d be more inclined to jump in the lake for a dip. My savior is my Total Gym workout machine in the basement. I can mimic a swim stroke for 15-20 minutes and get a good dry-land workout in when I’m time-crunched and in need of some swim strength.

You made a very respectable time of 5 hours, 45 minutes and 51 seconds in Louisville this year. But I’m guessing competing isn’t about winning the race, but the process of training and completing it?

Being able to swim, mountain bike, and run around the yard with them while training all at the same time is something I never could imagine not doing. And, as a nurse anaesthetist, I find myself much sharper mentally and technically better with patient care after my morning workouts. I feel a good morning workout is something I’ll never stop doing. When Covid hit, pools closed, and race options were limited. That’s when I jumped into the Ultra races and went for the Burning River 100. So, I had not been in a pool since 2019. And 2024 was a humbling experience trying to regain swim fitness. My most resent Ironman result reflected my training and I’m hoping to get closer to 5 hours again next year.

Tell us more about the training process

I train in the morning, 6 days a week. I get up around 4:30-4:45am depending on my work schedule. On my days off and when the kids are in school or at camp, I’ll do a long session outside. Tuesdays and Thursdays are short, so I usually try to get in a swim workout on those days. Weekends; I get up early and get in a long run and bike. When it gets close to race time, 3-5 weeks out, I usually do two big training days to try and get my desired volume. That’s about 80% to 90% of each discipline’s distance. I do most of my riding and running in the basement in the dark. I’ll watch TV shows to pass the time. Swimming is done in the pool and I supplement with my aforementioned Total Gym bench machine.

What would you say to dads that say they don’t have the time to be active?

To dads that say they don’t have time – If it’s something you really want to do, you can make time for your own dreams and make them a reality. Everyone has a challenging story but along with the many excuses as to why you can’t do something, if you want it, do it! It may take some lifestyle changes and sacrifices but it’s so worth it. Nothing is better than working hard and sweating for a dream. The harder you work, the bigger the reward when you cross the finish. My finish at Burning River brought me to tears. Not many others knew what I had accomplished but the pride I had in myself will go with me to the grave!

For more information on Ironman events click here!

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It reminds us of the phenomenally full chest that the seven-time Mr Olympia champ built through serious sweat and heavy reps. And he was so successful because he didn’t just work on growing his muscles, but also his entire skeletal system, as evidenced by Arnold’s huge thorax (the area of the body between the neck and the abdomen). By forcing his bone structure to grow and using his version of the flat bench dumbbell flyes he was able to make his pectorals look like impenetrable armored plates.

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How To Do Flat Bench Dumbbell Chest Flyes

1. Lie on a bench, flat on your back, and plant your feet on the floor.
2. Start with the dumbbells in each hand, close together over your chest, with elbows bent slightly.
3. Inhale as you lower the dumbbells and arc them down towards your sides. You’ll drop your elbows to facilitate this motion.
4. Then, exhale as you lift the dumbbells back up and return to the starting position over your chest. Repeat.

Flat Bench Dumbbell Flyes: The Arnold Way

As evidenced by the video below, Arnold went deep as he lowered the dumbbell, as this puts greater tension on the chest, rather than the shoulders. To further focus on his chest, the big man made sure that he kept the dumbbells over his pecs rather than towards his neck. He described this form as being like “hugging a tree” Arnold also squeezes his pecs as the dumbbells get close together.

Also, notice that he actually leaves a larger than usual gap between those dumbbells, probably more than 10 inches, because he felt that there was no added benefit but rather wasted energy in bringing them completely together. Of course, The Terminator star was always sure to lift heavy, in order to force the muscle building power of hypertrophy.

Still, he never sacrificed form for ego, so remember to keep safety as a priority and practice with a comfortable weight. Experiment with your own range of motion as not everyone can go as deep with this move as Arnold did, and seriously consider using a spotter if you are packing on the weight plates.

Dumbbell flyes remain one of the best exercises for chest growth, opening up the pectorals and improving posture because they also work the scapular (shoulder blade) area of the body. Along with the bench press and chest press, Arnold made flyes a staple of the moveset that made him a multi-time Mr Olympia. Now, go and pump some iron!

With the new jewelry safely secured and still on an Olympic high, Johanne Defay unpacked his bag for M + F and took us through some of her most vital training assets. From Zogs sex wax (get your mind out of the shallows), French-brand snacks, to her GoPro, her bag is filled with everything necessary to avoid wiping out.

O’NEILL Women’s Wetsuit/Bikini

So, first of all, I have a bikini and wetsuit from my major sponsor, O’Neill. This is super important as without these, I can’t surf or get in the water.

Futures AM1 Techflex Thruster

I have fins to go to the bottom of the board. These can be taken out of the board to travel and to change to different templates. Without these the board will not turn so these are super important.

Buy Futures AM1 Techflex Thruster: $135 at Futuresfins

Helmet

The helmet is a new thing that I’ve only started using when competing or training recently. I’m getting used to it as it is a new prototype, but it is important when surfing waves like here in Fiji or in Tahiti for the Olympics. It keeps us safe but also gives us confidence to push ourselves. It seems to be working and going really well.

Shiseido Expert Sun Protector Lotion/Zinc Sunscreen

I have sunscreen and two types of zinc. It keeps my skin safe so I can surf for longer. I got this from Shiseido who is a WSL partner and my friend Jake gave me the zinc.

Zogs Sex Wax

This is really important because, without wax on your board, it’s very slippery.

Buy Mr. Zogs Sex Wax: $2 at Northern Light Surf Shop

Baouw Extra Energy Bar Banana Pecan Nuts Flavor
&
Organic Natural Gel- Peach and Matcha Tea

This is a French fave of Johanne Defay. “I have these little snack packs, which are a French brand. It’s all organic and tasty as it’s made in France, so I’m really proud of this,” she says.

Buy it at baouw-organic-nutrition.com.

Yeti 750 ML/25 oz Water Bottle

I go everywhere with a water bottle. It’s so important to stay hydrated, especially in some of the tropical locations we travel to.

Buy Yeti 750 ML / 25 oz Water Bottle: $25 at Yeti

O’Neill Tucker Trucker Hat and Smith Everyday Lineup Sunglasses

“I need these on land when I’m preparing for my heat and in the sun watching the ocean. We are always outside in the elements so a lot of this stuff is for sun protection.”

Buy Smith Everyday Sunglasses Lineup: $155 – $205 at SMITH

Samsung Galaxy Z Flip6

“My phone is important to me for staying connected when I’m traveling the world but I also mostly use it for taking photos. And that is the same as my GoPro. I can use that to document surfing and time in the ocean.”

Buy Samsung Galaxy Z Flip6: $1099.99 at Samsung

Go Pro Media Mod

 Buy GoPro Media Mod: $79.99 at GoPro

Dakine Travel Wallet

 Buy Dakine Travel Wallet: $34 at Dakine

Dakine Cyclone Wet/Dry Rolltop Pack 34L

 Buy Dakine Cyclone Wet/Dry Rolltop Pack: $175 at Dakine

 Follow Johanne on Instagram @johannedefay

“I never wanted to be in a situation where I looked back at time and feel like I managed it improperly,” Freeman said. “I mean that simply as it relates to holding myself accountable for my dreams.”

After booking some of his first roles, Freeman left the corporate life behind and moved to Los Angeles to begin making his mark in Hollywood. He recently finished wrapping up his role as Lewis Stewart in Hulu’s legal drama “Reasonable Doubt.” Along with co-star Emayatzy Corinealdi (Jax Stewart), Season 2 sees Jax trying to save her marriage while juggling work as a powerful Los Angeles defense attorney. The show tackles various complicated relationship issues that drive intriguing dialogue.

Before he set off for an afternoon jiujitsu class, McKinley Freeman spoke with M&F on how his upbringing in martial arts and how the traditions have had an impact on both his approach in life and in his career. He also discussed how being disciplined and removing himself from outcomes have helped in navigating life in Hollywood.

Lessons From Pops

During his upbringing, Freeman’s dad taught Shaolin Kung Fu at Song’s Kung-Fu in Champaign. The actor recalls that it was cool to have a father who had this wealth of information to pass down but that discipline was non-negotiable. “It wasn’t a lot of sneaking out the house when your dad’s got ninja ears,” he said.

Despite being in elementary school, Freeman’s father would always place him in adult classes. Pops was also committed to training anyone who stepped through the doors of Song’s, no matter what shape they were in or what their ability was. The focus was on the principles and the functional application of each movement. From the time you left out the front door toward your destination, the goal was to make sure you could effectively apply what you had just learned.  It’s this level of attention to detail that has shaped the philosophy Freeman approaches his current craft and the surrounding factors in his life that play a part in it.

“I think martial arts and things like jiu jitsu gives you another opportunity to practice a perspective that gives you an alternative to the information as it’s presented to you,” Freeman said. “There’s this book that talks about how if you’re ever having a bad day, walk outside and stare at the sky and realize that you’re on a rock revolving around a ball of fire in the middle of infinite nothing that’s expanding faster than anyone can count. When you start thinking about that, there’s no way that all these things have conspired to make it a bad day.”

McKinley Freeman Has Learned To Separate Himself From Outcomes

 The entertainment business is an outcome-driven one. A great script and a brilliant cast to bring it to life usually translates to success. Discipline is a prevailing theme in Freeman’s life. No matter what is thrown his way, his focus is on controlling what he can and letting everything else take care of itself. No matter if an audition goes great or not so great, he’ll treat himself to cupcakes — making it so that no matter the outcome, it’s a win.

“It’s me against me,” he said. “It’s me against the ideas and the things I know I should be doing to be the best version of myself. If you’re prepared for anything, whatever happens kind of just happens. It’s almost the equivalent of having a surfboard on a wave. Whatever my discipline, the choices that I’ve built my life around, those are things that will allow me to float no matter what’s happening in life.”

The Problem-Solving Aspect of Jiujitsu Appealed to McKinley Freeman

 From Muay Thai, Jeet Kune Do to now BJJ, Freeman has trained in several disciplines. He compares jiujitsu to living Tetris—the blocks are trying to choke you to death. The art of being both offensive and defensive along with learning to find a comfort level in uncomfortable situations is why he encourages others to try it. He’s also gotten the opportunity to work with legendary instructors such as Chris Light and Bruno Frazatto.

A good school and teacher also goes a long way. Before his acting career took off, Freeman worked with tech startups. One of the most valuable insights he gained was that it was never about the product or technology in front of him, but the people who created it. It’s why he invested in Breakdown Academy, which recently opened in Hollywood.

Breakdown’s Head Instructor John Evans was an advanced teacher at a prior school before deciding he wanted to define his own curriculum. Freeman met Evans and begin training with him while filming Reasonable Doubt. A lot of the ways Evans approached his teaching to his students reminded Freeman of how his dad made sure that everyone understood each movement.

It’s All About Discipline

When it comes to acting, Freeman relishes in the opportunity to dive into a new world and bring out the subtleties and nuances of the character he’s portraying. And with each role, directors can be certain that he’s going to approach auditioning with a mindset that lets you know he’s not here to waste time.

“It really comes down to are you going to audition to save your son’s life or are you going to save your son’s life?” Said Freeman.

As Season 2 of Reasonable Doubt is still streaming, filming has been completed and Freeman is already working on landing his next opportunity. His mornings consist of cardio and he manages to find time during his day to join one of the classes at Breakdown Academy. Given the aggressiveness of jiu-jitsu, Freeman considers his time grappling as peaceful because that’s where he can zone out. While he wouldn’t divulge what roles he’s currently pursuing, don’t expect to wait long before his name is on some production’s call sheet.

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However, the dumbbell row and its variations are great for attacking strength imbalances between sides and even muscle development. Even though they are good for you, they can get dull when you feel you have performed every variation. And that’s where the unilateral row with rotation steps in. Adding a twist at the end of your row provides extra juice for your upper back for sweet gains and helps you break out of your row rut.

This innovative variation is the brainchild of Dr. Justin Farnsworth, a renowned strength coach, educator, and doctor of physical therapy. Farnsworth’s extensive knowledge and experience identified a common issue among his clients and devised this fantastic row variation as a solution.

What Makes The Unilateral Row With Rotation Effective

According to Farnsworth, here’s why we all need a steady dose of unilateral rows.

“The single-arm dumbbell row allows you to handle heavy loads, a key factor in building strength and muscle. You’ll lift heavy weights and effectively challenge your lats, traps, and rhomboids.

But the real magic of this exercise lies in its impact on your shoulder health. When you perform a unilateral dumbbell row, you’re not just pulling the weight up but also training your external rotators as you move into the concentric phase of the lift. This movement pattern is crucial because it trains the muscles responsible for stabilizing your shoulder joint.

Think of it this way: every rep of a single-arm dumbbell row is like a two-for-one deal. You’re building a strong, muscular back while enhancing shoulder stability—a combination essential for anyone who wants to lift heavy for years to come. This makes the single-arm dumbbell row an exercise necessary for long-term upper body health.” says Farnsworth.

The Unilateral Row With Rotation

When Farnsworth saw his clients struggle with thoracic rotation and upper body health, he decided to take action. Now, you can benefit from the doctor’s knowledge and expertise. “The unilateral dumbbell row with rotation is a fun variation that adds more rotation from the shoulder and torso. Set this up like any regular row and perform as usual. However, once you reach the top (when the DB usually stops), allow that rotation to continue into the mid and upper back. This is a great option to add novelty to the horizontal pull and load thoracic rotation, especially for clients/patients with T-spine mobility issues.

This has an added component of thoracic spine rotation, which will also drive the same side shoulder blade into a higher retraction level, increasing its ROM. It also has the added benefit of simply adding in rotation compared to the bent-over row, where we avoid rotation; ultimately, it’s a higher-level exercise,” explains Farnsworth.

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Single-Arm Dumbbell Row Form Tips

Farnsworth explains that you must rotate from the chest, not the lower back. As you rotate, think about driving the shoulder blade down and back (into your pocket). Then, the DB takes your arm away from you to get a scapular stretch. Keep the elbow tight into the body, and finally, utilize the weight-bearing arm to “push” the bench away with each rep. This will help drive the rotation from the correct muscles.

Set and Rep Suggestions

Farnsworth recommends that you aim for 8-15 reps per set, performing 3-4 sets for this exercise. This rep range balances muscular endurance and strength, creating the conditions necessary for hypertrophy.