Typically, you may find Bosu balls in a gym’s deep, dark corners collecting dust, but it may be time to polish it up to help crank up your workouts.

You’re probably asking, “How will it help me?” I’ll admit that I’m a Bosu ball expert (does anyone even offer a Bosu ball certification course?). However, I am a certified strength & conditioning specialist who understands how and when equipment is appropriate for ramping up training.

For most, it may not be a question of “What is a Bosu ball?” but more of a hesitation in how to use one effectively. If this sounds like you, I’ve got you covered.

Let’s take a walk down Bosu ball lane and explore the benefits of incorporating Bosu ball training into your routine. I’ll cook up a few tips on how and when to use it effectively, caution you on when NOT to use it (so put down the barbell NOW!), and give you a rundown of the best Bosu ball exercises to incorporate into your training.

Top Benefits of Bosu Ball Training for Strength and Balance

Be prepared to answer the question “Why?” by fellow gym-goers if you’re using the Bosu ball regularly. If you’re unsure why, check out these top benefits of Bosu ball training to help you understand why it is more than just a trendy fitness activity.

Presents a Unique Muscular Challenge

The Bosu ball introduces an element of instability to your exercises, which means your muscles have to work harder to maintain balance. This unique challenge strengthens your core and improves your overall stability and functional fitness.

Improves Core Strength

The unstable surface of the Bosu ball forces your core muscles to engage more intensely compared to stable ground exercises. Whether doing a simple plank or a more complex move, your core constantly keeps you balanced, significantly improving your core strength over time.

Enhances Proprioception

Proprioception is your body’s ability to sense its position in space, and it’s crucial for coordination and balance. Training on a Bosu ball enhances this sense by challenging your body to stay balanced on an unstable surface. This improvement in proprioception translates to better performance in sports and daily activities.

Boosts Functional Fitness

Bosu ball workouts mimic real-life movements, significantly enhancing your functional fitness. Functional fitness refers to the ability to perform everyday activities with ease and without injury. This training prepares your body for the physical demands of everyday activities and sports, promoting efficient and safe movement patterns. You’ll notice a difference in how smoothly and effectively you can perform lifting, bending, and reaching tasks.

Full-Body Engagement

One of the great things about the Bosu ball is its versatility. You can use it for various exercises that engage multiple muscle groups simultaneously. Full-body engagement leads to better overall conditioning and a higher calorie burn, making your workouts more efficient and effective. You get a full-body workout, whether you’re doing squats, lunges, or pushups.

Increases Stability

Regular use of the Bosu ball helps stabilize muscles, which is particularly beneficial for improving posture and reducing the risk of falls. As your stabilizer muscles get stronger, your overall balance and posture will improve, contributing to better movement quality and decreased injury risk in your daily life.

Effective Ways to Incorporate a Bosu Ball into Your Workout Routine

Incorporating a Bosu ball into your workouts can elevate your fitness regimen by adding an element of instability, which challenges your muscles in new ways. Whether you’re a beginner or an advanced athlete, you can integrate the Bosu ball into various parts of your workout for maximum benefit. Here are some practical ways to include it:

Start with Basic Balance Exercises

Simply stand on the Bosu ball’s dome to feel its instability. Performing basic movements will engage your core and improve your balance. Once comfortable, perform simple movements like split squats, lateral lunges, or planks. This foundational practice helps you adapt to the instability and builds a solid base for more advanced movements.

Integrate into Warmups

Use the Bosu ball during your warmups to activate your core and stabilizer muscles. For instance, try a few minutes of balance drills or light dynamic stretches on the ball. A few movements on the Bosu ball will prime your body for more intense exercise, ensuring your muscles are engaged and ready for the workout.

Enhance Traditional Exercises

Incorporate the Bosu ball to take traditional exercises to the next level. Doing pushups, lunges, or planks on the Bosu ball increases the difficulty and engages more muscle groups. For example, push-ups with your hands on the dome will challenge your upper body and core stability more than on a flat surface.

Use for Cooldowns

Incorporate the Bosu ball into your cool-down routine to help with stretching and flexibility. Exercises like seated stretches or gentle yoga poses on the Bosu ball can aid muscle recovery and enhance flexibility. The ball’s instability encourages a deeper, more effective stretch.

Common Mistakes: When NOT to Use a Bosu Ball in Your Workouts

It’s easy to fall in love with sexy exercises that garner clicks and likes on your social media. Still, while the Bosu ball is a versatile and effective tool for enhancing your workouts, it’s important to recognize when it might not be appropriate. Understanding these common mistakes can help you avoid injuries and ensure you get the most out of your training.

Avoid Heavy Lifting

Using the Bosu ball for heavy lifting exercises like squats or deadlifts can compromise your stability and form, increasing the risk of injury. My advice is to skip these exercises altogether. You’ll reap more benefits from traditionally performing them.

Not Suitable for Everyone

You may see the likes of elite athletes performing exercises with Bosu balls on Instagram or SportsCenter, but don’t be fooled. Keep it simple and conquer the basic bodyweight exercises like planks, pushups, and split squats before adding weight. And honestly, to echo my point above, you’ll get more out of most exercises performed traditionally.

Prioritize Safety Over Complexity

Don’t rush into advanced exercises without mastering basic moves first; improper form on the Bosu ball can be harmful. Master the basics!

Improper Form

Ensure you maintain proper form during all exercises. The Bosu ball’s instability can make it easy to lose alignment and strain your body unnecessarily.

Overuse

While beneficial, avoid overusing the Bosu ball in every workout session to prevent muscle fatigue and ensure a balanced fitness routine. Begin by introducing the Bosu ball into your warm-ups, then look to add a twist of instability to your accessory exercises.

Best Bosu Ball Exercises for Full-Body Fitness

Incorporating a Bosu ball into your routine can add a fun and challenging twist to standard exercises, enhancing your balance, strength, and coordination. Here are some of the best Bosu ball exercises I use with clients and athletes to help you get the most out of this versatile tool.

Problem solved.

One piece of equipment often overlooked by lifters is the Smith Machine. The Smith machine was invented in the early 1950s by the Godfather of fitness, Jack LaLanne, and later refined by Rudy Smith, a gym owner who gave it its name. Jack came up with the idea to perform squats without needing a spotter. Rudy refined Jack’s idea by adding safety catches and a better barbell guide system, making the machine more user-friendly and safer.

The Smith Machine is often made from a steel frame with a barbell that moves vertically along the steel rails. The barbell’s fixed range of motion prevents it from drifting forward or backward, and it comes with adjustable safety catches, reducing the need for a spotter.

It’s a solid choice when you’re looking at getting a full-body workout when time and equipment access are issues. Here, we’ll dive into the advantages and disadvantages of performing exercises on a Smith Machine and a workout that will make your muscles bigger and happier.

Advantages and Disadvantages of the Smith Machine

Some lifters discount certain equipment pieces because they have shortcomings and don’t fit their goals. I feel the Smith Machine is another tool in the toolbox for crushing fat loss and muscle goals. Here are the advantages and disadvantages of performing exercises on the Smith Machine.

Advantages

Stability and Control: The barbell’s fixed path helps you maintain good form and control throughout your exercises. This fixed range of motion also allows you to isolate better the muscle you’re working on for juicy muscle-building gains.

Safety: The Smith machine’s design reduces the risk of injury, making it a solid choice for lifting heavy weights or working out solo. Plus, if you are new to the gym, the Smith Machine is a solid choice for gaining confidence before moving to more advanced exercises.

Versatility: The Smith machine is a multi-functional tool that allows you to perform various exercises that target different muscle groups.

Disadvantages

Fixed Range of Motion: The fixed vertical path can limit the natural movement of specific exercises, which might lead to improper form or discomfort.

Lack of Stabilizer Muscle Involvement: If you want to improve your balance and unilateral strength, the Smith Machine isn’t your best choice. It can cause muscle imbalances because stabilizer muscles aren’t as engaged as free weights.

Encourages Ego Lifting: While the Smith machine offers safety, it might give you a false sense of confidence, tempting you to attempt heavier weights than you can handle with free weights.

Knowing both sides of the Smith Machine story allows you to better understand whether it is for you.

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The Ultimate Smith Machine Workout

Okay, enough talk, let’s dive into what you came for After a warm-up, you’ll perform two trisets, three rounds each. You’ll rest a little between exercises and 90-120 seconds after each triset. Depending on the load and your goals, you’ll perform six to fifteen reps of each exercise.

1A. RDL

1B. Floor Press

1C. Bent Over Row (Underhand grip)

2A. Front Foot Elevated Split Squat (do both sides)

2B. Bodyweight Inverted Row ( Overhand grip 12-15 reps)

2C. Tall Kneeling Shoulder Press

How was the study carried out?

Data for the study was taken from the 2018-19 National Sports and Society Survey (NSASS), a resource that provides detailed sports and societal information from a large sample of U.S. adults. Within that NSASS data are the accounts of each subjects’ sports participation experiences while growing up. A such, the respondents were broken down into three groups:

• Played organised youth sports continually until the age of 18 (24.02%)
• Played organised youth sports for a time and then dropped out completely (41.25%)
• Never played organised youth sports (35.03%)

How does organised youth sport participation predict mental health in adults?

The group that played youth sports continually until the age of 18 reported fewer symptoms of depression and anxiety than either of the other groups. Interestingly, those who dropped out went on to develop poorer mental health outcomes than those that had never played at all. Experts believe that an explanation for this may be due to a bad experience in sports leading to self-confidence issues.

The ability for mental health issues to develop out of a sporting environment are certainly well documented and a shocking 7.8% of survey participants reported that they had been abused by a coach. Still, of those that dropped out of youth sports, the individuals that fared best were the ones that quit sports primarily to focus on their grades.

“Our results revealed a number of key findings,” explained the study authors. “First, we found that playing organized sport continually up until age 18 (i.e., not dropping out) was associated with the most favorable mental health outcomes, relative to both not playing organized sports at all as well as to playing but then dropping out.”

Scientists feel that while many youth sports setups are structurally or politically flawed, there are often important rewards to be had from sticking it out.

“It seems that the longer an individual is exposed to a typical sporting environment, the more likely they are to experience repeatedly encouraging environments, and are urged to develop habits, that are conducive to long-term mental well-being such as commitments to regular exercise and opportunities and abilities to collaborate with others,” continued the experts. “When sporting environments offer positive experiences, longer durations of exposure to sport appear to work in a cumulative fashion and can lead to mental health benefits that occur even decades down the road.”

At 51, Tyrus says that he’s finally learned to gain control of his weight by becoming accountable, and that means having some real talk with himself.

“It’s just a conversation,” says the host of Outkick’s Maintaining with Tyrus about his approach to interviewing guests such as Lara Trump, Kevin O’Leary, or even Piers Morgan .

“I don’t have an agenda.” The former pro wrestler is not new to broadcast media. He’s been honing his craft for more than ten years thanks to his successful guest appearances on The Greg Gutfield Show on Fox News, and becoming a frequent voice on the channel. In 2023, Tyrus was given the duty of hosting the first episode of Fox News Saturday Night and returned regularly. In February, 2024, Tyrus debuted OutKick’s Maintaining with Tyrus, and he’s found that having all of those honest conversations has made him more accountable in his own life.

One important issue that has dogged the big man for most of his life has been gaining control of his weight. “Before, if I was having a bad day, I’d grab a Snickers, or a sandwich or twenty,” he smirks. “But as I got older, and more confident in myself, I was able to control that more. But that was something that I always struggled with.”

Tyrus says that he was able to convince himself that weight issues were a non-issue

In his younger days, working security in clubs, Tyrus recalls that he was actually the lightest in the crew, despite weighing more than 400 pounds, and this made it difficult for him to get a handle on his shape.

“The stuff you will say to make yourself okay with not being okay is amazing,” reflects Tyrus on his inability to be accountable to himself at that time. “The energy you take to cover up your B.S. If you just faced it in the mirror, it’ll be so much better for you.” Because of his own challenges with mastering his weight, Tyrus doesn’t believe in telling people that it’s okay to be obese through fear of upsetting someone’s feelings. “I haven’t been the best at this, but if you eat less, and burn more, you lose weight. And if you don’t, you don’t. It’s that simple,” he concludes.

Tyrus had played college football for the Nebraska-Kearney Lopers in his youth, but an injury diverted him into pro wrestling. With his larger-than-life presence, he signed with WWE in 2006 but was released from his contract two years later. He returned to the company in 2010 and soon shot to fame as Brodus “The Funkusaurus” Clay, flanked by backing dancers and a look completed by a velour tracksuit.

Behind the scenes, however, WWE’s then chief, Vince McMahon was reportedly not happy with the weight that he had gained while away from WWE, and the story goes that McMahon responded by making Tyrus wear revealing trunks. “Vince McMahon called down and he wanted me in trunks, and I think a lot of that has to do with, when you get a big guy, you wanna make sure he’s eating right and if he has to where damn trunks, he’s gonna diet and stay on top of his training.”

Fortunately, the late and legendary Dusty Rhodes, who also famously battled the bulge but became a mat megastar, gave Tyrus the encouragement he needed to own his plight and suck it up with the trunks so that his star could continue to rise. Tyrus’ says that one big reason for his weight gain between those WWE runs was because his career had taken another surreal turn and he’d worked as a bodyguard for Snoop Dogg, no less.

“He can eat anything his wants, and he doesn’t gain a pound,” jokes Tyrus, who was happy to be part of the heavily eating entourage, but wasn’t immune from piling on the flab himself, reaching 498 pounds on his return weigh-in at WWE. “I left the WWE at 333 pounds,” he explains, meaning that he’d gained a whopping 165 pounds in two years. “I didn’t realize, I had gotten so fat. It’s no excuse, it’s just you will see whatever you want to see.” Making the decision to get back in control, Tyrus worked with coaches like Rob Macintyre and began earning awards for his commitment to making a change. Tyrus says he got all the way back down to 356 pounds during his second stint with WWE.

Tyrus conquered the wrestling world, and is now conquering a new style of working out

After a run with TNA/ IMPACT Wrestling, Tyrus retired from the wrestling ring in 2023 after finally becoming a world heavyweight champion in the National Wrestling Alliance. During his tenure with the NWA, now owned by Billy Corgan of The Smashing Pumpkins, Tyrus was able to lift the profile of the promotion by displaying the NWA belt on a Gutfield! commercial that aired during Super Bowl LVII. Living life as a pro wrestler brought Tyrus many fond memories, and meant that he got to travel the world, but alas, travel would prove to be one of the most difficult aspects of a grappler’s lifestyle for this man-mountain.

“The toughest thing on my body, besides wrestling and football, and bar fighting, and bodyguarding, was travelling on the planes,” explains Tyrus, who suffered with a number of issues in the air including swelling in his knees. Now he avoids flights (and bar fights) wherever possible. “I used to have panic attacks in WWE because I would gain 12 pounds of water, flying,” he says.

Tyrus says his trainer would explain to him that the weight gain was due to water retention caused by the pressure of flights. By moving to New Jersey and being closer to his broadcast job, Tyrus is no longer constantly in the air, and has recently even been able to throw away a walking cane that he’d come to rely on to help him get around. “I could not wait to see how far I could chuck that thing down my yard, because I was done with it,” he jokes.

Now on the other side of 50, Tyrus has come to terms with the fact that he’s not going to be lifting super heavy like he did in his WWE heyday. But one thing that has put some pep back in his step is the act of stretching.

“You have all of this heavy weight going on, and you’re used to just throwing stuff around, and everyone is like ‘wow,’ you know? You surround yourself with monsters. If you do that now, four hours later you will be laying in the living room of your house and you can’t move anymore,” he laughs. “My trainer said why are you still lifting heavy? What do you have left to prove?”

Rather than run out and buy beard dye to reclaim his youth, Tyrus says that he’s embraced the new chapter that being over 50 brings, and opts to celebrate the wisdom that he’s learned from surviving on this planet instead. He’s finding that intermittent fasting is helping to shift more weight, and loves to tuck in to lean protein’s like fillet mignon. Tyrus is still on his weight-loss journey, and is now attempting to get under 300 pounds. “Talk to the person in the mirror, lead by example, and people will want to talk to you about it when they see the results of you being a better you,” says the no-nonsense host. Now that’s real talk.

Listen to OutKick’s Maintaining with Tyrus!

Shoes

Many people think deadlifting barefoot or with very minimalistic shoes is the way to go. In theory, it makes sense, but people who have fallen arches or poor foot stability aren’t going to get more out of their heavy deadlift without attempting reps with proper support and structuring. Buying a pair of solid lifting shoes (not Olympic lift shoes!) would be a smart choice. Reebok and New Balance are good brand options to look into.

Straps

Let’s be honest – you can only lift as much as you can hold. That doesn’t mean straps can’t be beneficial for targeting muscles of the trunk and lower body and taking stress off of the grip – but if your ultimate goal is to have a stronger deadlift, then you should make a general habit of lifting raw. It will have more of a payoff long term and probably improve your arm development at the same time.

Belt

If you’re someone after a strength goal, and you’ve had a history of back injuries, then belt up. You’ll be safer when approaching heavier loads. If you’re wearing the belt as an accessory to rely on despite having a healthy body, then lift raw instead. Lifting with a belt can help increase intra-abdominal pressure that can’t be produced otherwise. If you allow yourself to lift heavy while using a belt you don’t necessarily need, you’ll never get your core to its true strength potential – even if your lift numbers rise.

Grip/gloves/chalk

Wearing a pair of lifting gloves is a go-to practice for many old-school lifters, or for people who are just concerned with keeping their hands soft to the touch and callus-free. The problem is, as far as deadlift accessories go, the use of gloves creates a surface between two other surfaces (your hand and the bar). When your hands start to sweat, the hand can often slide and shift under the glove, causing irritation or a lack of full grip strength. In order to avoid this, a better solution is to use chalk. The chalk will help dry your hands and create a strong bond between your bare skin and the bar. If you’re concerned about your calluses, there’s always another option: Don’t deadlift at all.

What grip should you set up using?

Many lifters set up with a mixed grip (one hand gripping overhand, and one underhand). Truthfully, it’s wise to think about how this would affect the entire body, and not just the hands and arms. In a mixed grip, one arm is internally rotated while the other is externally rotated. Applying repeated force with this configuration may make the grip feel strong, but promotes uneven force production throughout the body. This can lead to some pronounced muscular imbalances over time, if you practice this method often. Better to save the mixed grip for your heaviest sets, and go double-overhand for as long as you can before it’s no longer a viable option.

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Bars

As far as deadlift accessories, there’s really nothing special here. You have the option to deadlift using a straight bar or a hex (AKA trap) bar. Both are perfectly fine, but just know that the trap bar setup generally allows for a lower seat position, taller torso and more quad-driven reps. This is due to the fact that there’s nothing to block the shins from traveling forward, allowing for the change in geometry.

Dead stop vs touch and go

Pulling from a dead stop (allowing the bar to completely settle on the ground between each rep) is often viewed as a “true” lift since there are no transfers of forces. It also gives you the chance to reset your hands, re-tighten your back position and prepare for another pull. However, the touch and go method (lightly glancing the bar off the floor and directly into the next rep with no stoppage) has benefits also. Eccentric control becomes much more of a factor and this also increases a lifter’s time under tension. The grip gets no chance to relax, and it demands better overall technique for such a sustained effort with no chance to reset. The tip to all lifters isn’t to polarize towards one method or the other – it’s to practice both.

Tip One: Volume

“Train them twice per week!” explained Heath of his bicep building schedule. “This can be done once with your back or pull day, plus on your arm workout.”

This is great advice since your biceps are taxed during back workouts, but you should also focus on them directly for a well-rounded approach to growing your arms. Just try to leave a day or two between sessions to allow for recovery.

Tip Two: Hitting the Heads

”So many people train biceps and forget about the three heads which are within the bicep!” said the bodybuilding hero. “Train them all… Short head, long head, and brachialis.”

For the uninitiated, the short head is the inner bicep muscle. The long head is the outer bicep muscle, and the brachialis is not technically a bicep muscle, but is part of your arms’ muscular stricture and sits on the outside of your arm between the bicep and triceps. To target each muscle part, you’ll need to hit them with different types of movements. The short head is most efficiently worked with arms in front of the body. Think preacher curls or high cable curls. The long head is better worked with your arms on the side with exercises like incline dumbbell curls and hammer curls. Moving on to the brachialis, aim for a narrow grip and perform pullups or inverted rows.

Tip Three: Contraction

“Make sure you are holding your contractions for at least 1-3 seconds, actually (activating) the muscle,” said Heath. “Not just throwing it up and hardly activating anything!” To make quality contractions, the bodybuilder says you must work with a weight that you can control, so don’t go so heavy that you are sacrificing form.

Bonus Tip: Negatives

The gift that keeps on giving, Heath says; “Performing slow negatives allows the bicep to stretch and lengthen whilst keeping constant tension on the muscle,” So, don’t just concentrate on flexing those biceps, instead try and put just as much energy into returning to the starting position as you did with making the pump. If you take the time to include these three easy lessons into your future routine bicep routines, your shirt sleeves will surely tighten.

For more easy, and not so easy, muscle building tips from one of the greatest to ever do it, follow Phil Heath on Instagram.

The report, submitted by researchers at the University of California – San Fransisco, and published in The Journal of Clinical Investigation, explains how scientists have figured out how to change white fat cells to beige.

The Three Types of Fat Cells:

White Fat Cells: Store energy

Brown Fat Cells: Burn energy by releasing heat

Beige Fat Cells: Combine both characteristic but are also embedded near white cell deposits

How are White Fat Cells Turned to Beige?

“A lot of people thought this wasn’t feasible,” said the studies’ senior author; professor Brian Feldman of making the conversion. “We showed not only that this approach works to turn these white fat cells into beige ones, but also that the bar to doing so isn’t as high as we’d thought.” That process involves inhibiting a protein known as KLF-15 in the white cells. Experiments have shown that mice bread to lack KLF-15 experienced the conversion of white cells to beige. “Our results raise the exciting possibility that targeting KLF-15 could induce an alternative adrenergic input pathway for white adipocytes that promotes energy utilization,” states the study. “These discoveries not only expand our understanding of adipose biology, including the plasticity of mature white adipocytes, but they also elucidate and define previously unrecognized pathways with plausible prospects for being more relevant, and therefore potentially more effective, therapeutic targets for humans than other approaches.”

The hope is that the ability to manipulate fat cells in this way will open up new possibilities for treating obesity. Going even further than that, it is thought that any resulting therapies may even avoid existing weight-loss drug side effects like nausea since this new line of medication targets the cells, and not the brain for reducing our appetite for example. Converting white cells into beige is a positive outcome in those that have an over-abundance of white cells that are storing energy as fat.

The beige cells torch calories because they help to regulate body temperature, and while they are created by humans for a number of reasons, including a response to colder climates, until now, scientists had a hard time mimicking the process and thought stem cells may be the only solution. Impeding KLF-15 has unlocked the secret however. “We’re certainly not at the finish line, but we’re close enough that you can clearly see how these discoveries could have a big impact on treating obesity,” said Professor Feldman.

Rafaee got her first taste of rowing success in 2004 while still in the Bukit Government High School in Singapore. During a rowing machine competition organized by her school, the rapid student was talent scouted to become a partner with a former national rower. Eager to try, the young upstart didn’t take to it at first, but realized that she had potential and decided to stick with the sport. “I’ve learned that I can achieve what I want if I put my mind to it,” the now elite athlete tells M&F. “I became the first Singaporean rower to qualify and participate in the Olympic Games (in Rio, 2016),”

Aisyah Rafaee leads by example

Like many would-be athletes or even those who just want to improve their health and fitness levels, Rafaee has dealt with her fair share of ups and downs. “Capsizing in my first-ever single-scull race,” is one dreaded memory that comes to her mind. At the Asian Games in 2014, a rib injury knocked Rafaee’s confidence and derailed her performance.

“There was a newspaper report which stated: ‘Came in dead last.’ I came back from that low however, by winning two bronze medals at the South East Asian Games in 2015.” With little financial support, the trailblazer was forced to crowdfund to pay her way, while athletes from other countries picked up lucrative sponsorship deals. After failing to earn a medal at the 2016 Olympics, coming in 23rd in Rio, Rafaee lost focus and was unable to see how she’d made history by even entering the games, instead retiring from the sport for two years. “I suffered from athlete identity concerns,” she tells M&F.

But Rafaee’s up and down journey with rowing only makes her more relatable to her students who face their own trials and tribulations on their own journeys to be more active. As an athletic councillor, Rafaee motivates others through her own experiences of success and failure. “You don’t have to be instantly smitten with something to find its true reward, but knowing what motivates you is important to keep going,” she says.

Aisyah Rafaee reignited a love of rowing

This role model rower was able to reignite her own love of the sport after signing up with Hydrow, a leading at-home connected rowing platform that brings people together for single or group sessions led by Rafaee herself. “I’ve realized that I am a curious person and a learner,” explains the athlete-come-coach. “Despite having been in this sport for 20 years, I am still interested to learn more about it and that’s what I love about the sport—it is always evolving.” While the sport maybe evolving, so is Rafaee, and her Hydrow community is motivated more than ever after learning that she’s back in the Olympic hunt after qualifying for Paris.

“I’m super excited,” she tells M&F. “I think it also hasn’t really sunk in yet that I will become a two-time Olympian!” As for us mere mortals, rowing on water, or on a machine is an ideal way to get in shape. “It is a whole-body sport,” explains Rafaee. “It is challenging, but also very rewarding.” The 36-year-old inspiration says that Hydrow is a gamechanger for all abilities because it “Helps anyone, no matter your fitness level, to get started with rowing; by learning the basics of rowing strokes and ultimately gaining fitness both strength and cardio.”

Rafaee appreciates the community that she is part of both with Hydrow, and her Olympic peers, and feels that finding a support group is essential for smashing PR’s. “I am grateful for the support and love that I get not only from Singapore, but from all over the world,” she says. “Especially in a single scull where I often train and travel alone, it is endearing to know that I have my own ‘teammates’ wherever I go!”

Follow Aisyah Rafaee on Instagram!

For more information on Hydrow Click Here!

In an Instagram post updating her more than 15 million followers, Cox, who starred in Friends, Cougar Town, and the Scream movies, amongst other famous projects, showed that nothing replaces hard work and dedication when it comes to staying in shape. “So, I’ve just had a birthday,” said the star. “Don’t love the number, but we have a choice. You just gotta do the best you can.”

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Courteney Cox Tips For Looking Young?

The beloved actor is a prime example of how a fit and toned body can shave years off an individuals appearance. Of course, exercising is also a great way to raise your endorphins, flush away toxins, and gain the overall glow that comes from smashing a great session in the gym.

Courteney Cox’s Full-Body Blast Workout:

Seated Machine Row

The seated row machine will tone and build muscle in your biceps and middle back, helping to give you a defined shape. Whether you want to look great on the red carpet, or just want to make a positive change to your physique, the seated row is a great tool. If your gym doesn’t have this machine, swap it out for the seated cable row.

Treadmill Run

No matter your shape or size, running on a treadmill will torch calories. In fact, 30 minutes of running could burn around 300 calories for a 155-pound person. If you weigh 185-pounds, you could expect to burn over 350 calories. (source: https://www.livestrong.com/article/306196-how-many-calories-are-burned-in-20-minutes-on-the-treadmill/ ) For this reason, running is one of the most efficient ways lose weight if you maintain a calorie deficit. Plus, running moves every muscle in the body from your feet to your neck.

Seated Machine Chest Press

With the seated machine chest press you can work the main muscles of the chest; your pectorals, without the need for a bench spotting partner. Unlike the bench press, the seated machine chest press isolates the movement, making it great for beginners because you don’t need to worry so much about the stabilizing muscles. The seated option is great for more volume and toning, while the bench press is a more advanced option for recruiting more muscle fibers and adding greater mass. (source: https://www.verywellfit.com/how-to-do-the-seated-machine-chest-press-3498292 )

Dip Bar Leg Raises

If you were wondering how Courteney Cox maintains such an impressive core, an answer certainly lies with these dip bar leg raises. You’ll target your abs, but also your lower back, hamstrings, hip flexors, triceps, and shoulders, meaning that this is a seriously fit and functional movement to include in your workouts. (source: https://www.exercise.com/exercises/dip-bar-leg-raise/ )

Kettle Bell Sumo Squats

The wide stance of the kettle bell sumo squat targets the hip adductors and the inner-thighs, making this a great move for toning the legs and hips. You will also engage the core as you maintain an upright position. (source: Hhttps://www.beachbodyondemand.com/blog/kettlebell-squats )

Chin-ups

Challenging but so rewarding when you get there, chin-ups tax your biceps, shoulder muscles, lower back, and deep spinal stabilizers. Not only is the humble chin-up great for building strength and toning, but it will also improve your posture and mobility too.

Cox’s “Cryotherapy” For Recovery

Okay, so Cox’s version of cryotherapy has her climbing out of the freezer in a skit that reminds us of her alter ego Monica from Friends, but having fun is one of the keys to staying consistent with workout sessions. Cryotherapy, or cold therapy, may improve muscle pain, sprains, and other ailments, but always seek medical advice and stay out of your household chiller!

“Happy Birthday Courteney! You’re rocking 60,” wrote one follower after seeing Cox’s impressive workout. “You’re killing it!” wrote another. Congratulations on looking so stunning at 60, from all at M&F!

Follow Courtney Cox on Instagram!

The most common plastic surgery procedures for men include rhinoplasty (nose reshaping), blepharoplasty (eyelid surgery), liposuction, and gynecomastia surgery.
Minimally invasive treatments such as Botox, dermal fillers, and laser hair removal are also gaining popularity. According to the ASPS, approximately 1.3 million cosmetic procedures were performed on men in 2020 alone.

Men increasingly opt for procedures that provide subtle, natural-looking results with minimal downtime. This trend is driven by the desire to maintain a competitive edge in the workplace, improve self-esteem, and meet societal standards of male beauty. Additionally, advancements in surgical techniques and technologies have made these procedures safer and more effective, encouraging men to seek aesthetic enhancements.

Gynecomastia treatment is among the various procedures gaining popularity with men. Gynecomastia, the enlargement of breast tissue in men, can cause significant physical and psychological discomfort. Characterized by the presence of excess glandular tissue in one or both breasts, it can lead to a feminine-looking chest, prompting many men to seek corrective surgery to restore a more traditionally masculine appearance.

Several factors can contribute to the development of gynecomastia. Hormonal imbalances between estrogen and testosterone levels are the most common cause, which can occur naturally during puberty, aging, or due to certain medical conditions.

Medications such as anabolic steroids, anti-androgens, certain antidepressants, and drugs for heart conditions can also lead to gynecomastia. Additionally, health conditions like hyperthyroidism, kidney failure, and liver disease may contribute to the development of this condition. Substance use, including alcohol, marijuana, and other recreational drugs, can further increase the risk of gynecomastia.

Gynecomastia can be treated through various methods depending on the underlying cause and severity of the condition. Medications that adjust hormone levels may be prescribed in cases caused by hormonal imbalances. Lifestyle changes, such as reducing alcohol consumption, stopping recreational drug use, and adjusting medications under medical supervision, can help alleviate symptoms. Surgical intervention is often the most effective treatment for persistent gynecomastia. Reduction mammoplasty, the surgical procedure for gynecomastia, involves the removal of excess glandular tissue, fat, and skin to create a flatter, more masculine chest. Liposuction may also be used with tissue excision to achieve optimal results.

Ideal candidates for gynecomastia treatment are physically healthy men, as good overall health minimizes the risks associated with surgery and aids in a smooth recovery. Candidates should also have realistic expectations and understand the potential outcomes and limitations of the procedure. Men whose quality of life is affected by physical or emotional discomfort due to enlarged breast tissue are prime candidates for treatment. For adolescents, it is recommended to wait until breast development has stabilized before considering surgery.

The benefits of gynecomastia treatment extend beyond physical improvements to include psychological and emotional well-being. Achieving a flatter, more masculine chest can significantly improve one’s body image and self-esteem. Many men report feeling more confident in social and intimate situations post-surgery. Reducing excess breast tissue can alleviate physical discomfort, making activities like exercise and sports more enjoyable. Additionally, with a more proportional chest, men often find improvements in their posture and overall mobility.

One of the renowned plastic surgeons who provides gynecomastia treatment is Dr. Jerry Chidester, also known as Dr. Chiddy. With offices in Utah, Dr. Chidester offers a specialized procedure designed to address gynecomastia, helping men transform their physique and enhance their overall well-being.

Dr. Chidester’s approach to gynecomastia surgery is highly personalized, ensuring that each patient receives a treatment plan tailored to their needs and goals. Dr. Chidester aims to minimize scarring and ensure a natural-looking result by utilizing advanced surgical techniques. Liposuction may be employed alongside tissue excision to achieve a well-contoured chest.

Choosing a skilled and experienced surgeon like Dr. Chidester is vital for achieving optimal outcomes. His expertise in gynecomastia surgery and commitment to a
personalized approach means that patients can expect natural-looking and long-lasting results. Dr. Chiddy’s comprehensive pre- and post-operative care ensures that each patient is well-prepared for the procedure and supported throughout their recovery.

“In our new facility, we provide a space so that a family member does not have to take care of the patient the first night. That’s a lot for a family member to do that,” explains Dr. Chidester. “They may not be familiar with anything medical, which can be daunting and stressful. So, we offer a place where you can have surgery and then stay overnight where a nurse can watch you and ensure your safety.”

Understanding the available treatments for gynecomastia offers valuable insights into reclaiming one’s body and confidence. As the acceptance of male plastic surgery continues to grow, procedures like gynecomastia treatment provide men with the opportunity to enhance their appearance and improve their quality of life.

M&F and editorial staff were not involved in the creation of this content.

So, whether you have big dreams of entering the Octagon, or just want to mix it up in an MMA style, Todd McGrath MD, a sports medicine physician at the Hospital for Special Surgery, and an orthopedic consultant for UFC answers our questions. Fortunately, you don’t need to take a pile of supplements or call it a day at 35, just so long as you follow some basic principles.

Dr McGrath knows all about the importance of recovery and not pushing through injuries, since he has competed on the national and international level as a triathlete. He was a multiple-time USA Triathlon All-American, competed at the Ironman Triathlon World Championships, and completed 8 Ironman length triathlons. He has also represented the United States at the ITU Long Course Triathlon World Championships.

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What are the most common injuries associated with mixed martial arts fighting?

Todd McGrath, MD: Head injuries followed by hand/wrist. Lacerations, concussions and fractures.

Leg breaks are a very serious injury that many fighters face. Once a leg is broken, can it ever be as strong again?

Yes, depending on the fracture and treatment many fractures can heal and have no long term or residual issues.

Statistically, very few fighters are able to successfully defend a title in UFC above the age of 35. What factors do you think might be at play here?

We know there is a normal age-related decline in athletic performance. We see this in many sports. In addition, the sum of years of training and fighting at a high level may also play a role in the decline in performance.

Are there any changes in physical training that athletes over 35 should consider and why?

It is important to take the time to recover appropriately, which may take a little longer as we age. As such, allowing more time to recover from harder training sessions is important.

Are there any vitamins or health supplements that athletes over 35 should consider and why?

In general, there are not many supplements that I routinely recommend for athletes unless there are specific reasons for doing so. This includes things such as Vitamin D if there is a documented low level. The other supplement to consider is creatine supplementation which has been shown to have some benefit for traumatic brain injury. These recommendations hold true for all ages, however.

Does declining testosterone levels, as we get older, mean we may be more likely to suffer injuries or take longer to recover?

We know that testosterone does decline as we age, but the rate of that is variable. At this point, however, there is not enough evidence in support of or against the use of it in the treatment of orthopedic injuries. Keep in mind that testosterone is banned both in and out of competition for most sports. Given this and the lack of supportive evidence I would not consider supplementation of testosterone for injuries to counter any normal age-related decline in testosterone.

Is there an age where you would recommend against full contact MMA competition? If so / if not, why?

Regardless of age, MMA is a contact sport with a high rate of injuries. Athletes should have a good understanding of this and take appropriate measures to mitigate risk as much as possible. It is important to recover appropriately and fully before returning to full contact. As athletes experience an age-related decline in fitness/strength/endurance, it may be harder to maintain the high level of fitness needed to fight or recover well enough to continue fighting and this can be an indication to step away from full contact due to increasing risk of injury.

This does not mean that the athletes should not continue training. The training involved in MMA certainly leads to a high level of fitness and probably helps to slow age-related declines in fitness.

What are good recovery methods for MMA fighters and why?

Similar to most sports, allowing appropriate time to recover, avoiding overtraining, eating a well-balanced diet and getting plenty of sleep/rest are probably the most important. In addition, treating small injuries and not attempting to ‘push through’ or ignore injuries is important.

Get some rest, dear readers, and we’ll see you back on the mat!

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John Cena is one of those rare professional wrestlers that becomes bigger than the industry he started out in. With his chiselled good looks and insane physique, the man from West Newbury, Massachusetts grappled and even rapped his way to stardom, gracing multiple Muscle & Fitness covers and leading the charge of WWE’s “Ruthless Aggression” era. Decades on, and with countless magical moments behind him, one of the greatest to ever step in the squared circle will be giving fans a final victory lap in 2025.

John Cena’s 5 Biggest Accomplishments in WWE?

• 16-time world heavyweight champion
• 5-time United States champion
• 4-time tag team champion
• 2-time Royal Rumble winner (2008, 2013)
• Money in the Bank brie winner (2012)

While the full list of Super Cena’s accomplishments in the ring deserves its own story, this performer is perhaps most proud of being a prolific Make-A-Wish wish granter. In 2002, the Guinness Book of World Records honored him for most number of wishes granted by a single person. That number was an astonishing 650 back then, and continues to rise as the star still takes time out to put smiles on faces today. “If I can offer a fantastic experience, I’ll be first in line to do my part,” explained Cena in an interview with Reuters.

 John Cena’s retirement plan from WWE?

On Sunday, July 6 in Toronto, Canada in a surprise announcement during WWE’s Money in the Bank 2024 premium live event, Cena explained that he plans to:

• Be part of WWE television programming when it heads to Netflix in January 2025
• Enter the 2025 WWE Royal Rumble on Feb 1 in Indianapolis, IN.
• Wrestle on the 2025 Elimination Chamber card (date and location to be confirmed)
• Wrestle his final WrestleMania match on either April 19 or 20, 2025 in Las Vegas, NV

During a press conference later that evening, Cena explained that he will continue to wrestle past WrestleMania 41 in Sin City, hoping to fulfill somewhere between 30-40 appearances in all, meaning that the star may well show up in your local city or an area near you before the ‘Doctor of Thuganomics’ holds his last appointment. However, he really does plan to wrestle his last ever match in 2025. “If you’re a WWE superstar, if you want some, hurry up and come get some,” said the legend at Money in the Bank. Cena currently ties with Ric Flair for holding a record 16 world titles. The WWE Universe now waits with baited breath to see if he can climb the mountain one more time.

Jeff Nippard’s 4 Essential Muscle Building Exercises

Deficit Pushups

“A lot of people think of pushups as a beginner exercise, but as long as you use a deficit you’ll get an amazing pec stimulus,” said the Canadian. “To make them harder, I’ll pause for 3 seconds at the bottom.”

Overhand Lat Pulldown

“A lot of ‘optimal lifters’ will skip this one in favor of the one-arm kneeling lat pulldown,” suggested Nippard. “But, despite the fact that people call it more ‘science based,’ there actually isn’t a single study on (one-arm kneeling lat pulldowns). Sure, it’s great for isolating the lats, but the standard lat pulldown is better for overloading more of the back as a whole.”

45° Preacher Curl

Using a bench, Nippard explains that it “locks your elbow in, which prevents cheating, and because of the dumbbells resistance path, it applies high tension in the stretch.” For efficiency, the coach says, “Just don’t do them with a vertical arm, because you’ll have zero tension at the bottom.”

Smith Machine Squats

“Smith machine squats are great, because there’s less skill involved (than with traditional barbell squats),” says Nippard. “So, you don’t need to overthink your form or worry about falling over. You can just hammer your quads and get close to failure.”

Of course, there’s nothing wrong with shaking up your workouts and tying the latest trends and technologies, but never neglect these tried and tested methods for adding slabs of solid muscle!

For more commonsense advice from Jeff Nippard follow him on Instagram!

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“The memory of all those people, cheering and yelling and screaming, and booing, you’ll never forget that feeling,” Cassidy tells M&F, explaining the adrenaline rush that coursed through his veins as 80,000 fans packed Wembley Stadium for ‘All in’ 2024. “But, what I will never forget is that a grown man named Jon Moxley stabbed me in the head with a fork!” It was certainly one of the most brutal moments seen in the modern era of pro wrestling. “And, I’m not grateful to be a part of it,” he says, grimiscing at the thought. Later Moxley would be skewered in the same match, providing the internet with several NSFW moments as the skewers protruded his forehead and hung out of his cranium like a scene from hellraiser.

Orange Cassidy knows that being a pro wrestler places serious demands on the body

Since 2019, AEW has been a hit alternative to the ‘Sports Entertainment’ leader; WWE, and while the more established brand had backed down on the violence associated with its ‘Attitude Era’ that started in the late nineties and ended in the early 2000’s, in favor of a more family friendly product, AEW was able to meet the tastes of some older fans who still wanted something a little more rebellious. In recent times, AEW has staged everything from barbed wire matches to wrestler’s being set on fire, and if you thought that this upstart wrestling promotion was the only league looking to provide some edge, thing again. Over in WWE, head of content; Triple H has expressed a desire to make it’s shows uncensored when the company’s new Netflix deal begins in January 2025.

The extra danger associated with a more extreme wrestling show of course puts further strain on the athlete’s already spent bodies. “My body does not hold up well. I’m sore all the time,” explains Orange Cassidy of the brutal wars he’s had with warriors like Moxley. “I didn’t appreciate stretching until my schedule got so intense that, if I don’t stretch before a match, my hips will just lock up. And, the amount of injuries I’ve had over the years; I’ve come to appreciate, you know, strengthening things that I didn’t know needed to be strengthened, muscles I didn’t know existed.” It wasn’t that long ago that Cassidy suffered a serious shoulder separation, but surgery wasn’t a viable option because doctors said that he would only re-injure it again because of his trade. Instead, Cassidy underwent physical therapy to make a return to the ring. It’s the kind of sacrifice that very few armchair quarterbacks consider when disparaging pro wrestling. Cassidy explains that he had to strengthen his serratus anterior, also known as the ‘boxer’s muscle,’ because it is largely responsible for the movement that occurs in order to throw a punch.

To stay fit, Cassidy says that bodyweight exercises are his preference. “I just need a floor, and I’m good to go,” he explains. “Give me some pushups, I’ll do some squats, I’m done.” Bodyweight exercises are essential for those who are picking up heavier opponents night in and night out. Even for characters like ‘Freshly Squeezed,’ a guy that seems unimpressed about most things, the desire to maintain longevity in the ring, especially during these increasingly dangerous times, is non-negotiable. “I don’t want to get stabbed in the head with a fork again,” he reflects, wisely.

To experience an AEW live event near you visit AEW,  ‘All In’ 2024 takes place at London’s Wembley Stadium on Sunday, August 24.

How does ‘Clever Clothing’ work?

Apparently, it’s all down to the presence of harmless electrical signals that travel through conductive threads stitched into the clothing, say experts who have helped develop the new technology at Bristol University in England. “We’ve shown that common overlocked seams in standard garment constructions can do a good job of sensing movement,” explained Professor Mile Fraser commenting on a new paper that was presented during the 2024 Designing Interactive Systems conference in Copenhagen. Okay, but how is it powered? “The design avoids the need for a separate power source by pairing the seam with a charging coil, drawing the energy wirelessly from a mobile phone placed in the pocket,” said Fraser.

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The fact that movement sensing technology can be installed inside traditional overlocked seems also means that brands will be able to adopt this future fashion hack, currently dubbed ‘SeamSleeve,’ without making a wardrobe malfunction. “We’re excited by the opportunity for clothing manufacturers to implement our designs in sleeves and other garment seams,” said Fraser. “This means advanced motion sensing garments could be made without altering existing manufacturing processes.”

While transforming our clothing into wearable tech offers some obvious immediate benefits such as convenience, scientists also say that the motion tracking that SeamSleeve offers has the potential to be more accurate than that currently seen in existing wearable fitness devices. “We have also shown that smartphone apps using advanced Artificial Intelligence (AI) techniques can use this movement data to match body movement to specific postures or gestures such as physiotherapeutic exercises,” said Fraser. In the not too distant future, tracking your squats really could depend on your choice of shirt.

The extra stability of the fixed range of motion makes some exercises easier and allows you to focus more on the targeted muscle. The flip side of the fixed ROM is that, for some exercises, it provides an unnatural bar path that can be uncomfortable. However, you can get bigger and stronger using the Smith Machine as part of a balanced program.

I’ll explain why these exercises made the list and the top 10 of the best Smith Machine exercises you’re not doing.

Why Should You Use the Smith Machine

Using the Smith Machine for the exercises below improves accessibility and muscle engagement and reduces injury risk. For example, the unilateral RDL, hip thrust, one-arm bench press, and the Zercher squat are easier to set up and perform than the barbell variation. Performing the 10 exercises below on the Smith machine lets you focus on the targeted muscles and not worry about balance. The increased stability leads to a safer technique for improved strength and muscle.

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Top 10 Smith Machine Exercises

Paring it down to 10 is difficult because of all the exercises you can do on it, but we gave it a shot anyhow—you may be pleasantly surprised. Let’s dive in.

Hack Squat

The Smith Machine Hack Squat is a variation that mimics the motion of a hack squat machine but utilizes the Smith machine’s fixed bar path. By positioning your feet forward, the Smith Machine Hack Squat emphasizes the quadriceps more while still engaging the glutes and hamstrings. This variation is an excellent alternative if your gym doesn’t have a hack squat machine, but you still want to hammer your quads.

Set & Reps: Although you can train it for strength, you’re better off training in the hypertrophy range of 3 to 4 sets of 6 to 15 reps.

Single-Leg RDL

The Smith Machine Single-Leg Romanian Deadlift (RDL) is a unilateral lower-body exercise that targets the hamstrings, glutes, and lower back, similar to the barbell variation. Although the barbell is great, it’s a challenging exercise if your balance isn’t on point. But the Smith Machine

variation with the fixed bar path is your friend. With this increased stability, you can focus on unilateral gains of your hips and hamstrings without falling flat on your face. The Smith Machine helps maintain form throughout the exercise and reduces the risk of injury compared to the free-weight RDLs.

Set & Reps: Try 3 to 4 sets of 6 to 12 reps.

Unilateral Bench Press

Smith machine bench pressing is excellent when you want to go heavy without a spotter, but otherwise, the fixed bar path isn’t your friend here. However, it does have one advantage. The unilateral bench press on the Smith Machine allows you to go heavier on each arm than the dumbbell variation to strengthen imbalances for a bigger bilateral barbell bench press.

Set & Reps: Perform as an accessory exercise for 2 to 4 sets of 6 to 12 reps per side.

Zercher Squat

The Smith Machine Zercher Squat is a variation of the barbell squat in which the barbell is held in the crooks of your elbows. Using the Smith Machine for the Zercher squat offers stability and control, allowing you to go heavier than the free-weight variation. However, the most significant advantage is that it allows for more straightforward setup and safer execution. The fixed path reduces the risk of barbell deviation and helps maintain form throughout the exercise.

Set & Reps:
For strength, 3 to 5 sets of 3 to 5 reps,
For muscle, 2 to 4 sets of 6 to 12 reps.

Tall Kneeling Shoulder Press

Barbell overhead pressing will remain king, but the tall kneeling variation on the Smith Mchine offers a nice change of pace. This variation emphasizes core stability, hip mobility, and upper body strength, decreasing the amount of body English needed to press overhead. The guided bar path makes it easier to maintain proper form and reduces the risk of injury.

Set & Reps: Perform as an accessory exercise for 2 to 4 sets of 10 to 15 reps.

Calf Raises

I’ve never been a fan of the calf raise machine with pads on either side of the shoulder because of the pressure it puts on them. The barbell variation is solid, but then you’re taking away the barbell from someone who wants to do squats or deadlifts. Enter the Smith Machine calf raise with the fixed ROM, offering improved stability and balance during the calf raise, allowing you to focus purely on the calf muscles without worrying about maintaining balance.

Hip Thrust

As great as the hip thrust is for the glutes, the barbell variation is not the easiest to get in and out of unless you have access to a hip thrust machine. Much like the exercises above, the Smith machine hip thrust offers ease of execution, allowing you to set up, perform, and finish the exercise without the hassle of rolling the barbell on and off your hips. The fixed path provides stability, reducing the need to balance the barbell and allowing you to focus entirely on the movement as well as your glutes

Set & Reps: Perform 3 to 4 sets of 10 to 15 reps.

Floor Press

The barbell floor press is the ultimate exercise for improving lockout strength for the regular bench press, but the Smith machine version is a solid alternative. The fixed bar path provides improved stability and control during the floor press. This stability allows you to hone in on the chest, shoulders, and triceps without worrying about balancing the barbell. Plus, it is easier to set up and get in and out without a spotter.

Set & Reps: Perform 3 to 4 sets of 8 to 15 reps.

Bent Over Row

Similar to the floor press, the Smith Machine Bent Over Row is a solid alternative to the barbell variation and has some benefits over it. The fixed ROM offers greater stability, which helps drive more muscle action to the biceps, upper back, and lats. The increased stability allows lifters to focus more on the contraction and feel the target muscles work, and the setup and execution are easier due to the safety catches and fixed bar path.

Set & Reps: Perform as an accessory exercise for 3 to 4 sets of 8 to 15 reps.

JM Press

The Smith Machine JM Press is a hybrid exercise that combines triceps extension and close-grip bench press to build bigger and sexier triceps. The Smith Machine’s stability and guided bar path provide a more stable environment for building triceps strength and definition. Plus, some lifters find the Smith Machine version more comfortable for their elbows than the free-weight version.

Set & Reps: Perform as an accessory exercise for a bigger bench press for 3 to 4 sets of 6 to 12 reps.

Why should we implement lunges into our workouts?

Lunges offer an array of benefits such as building strength while toning. They are a resistance exercise that serve to improve your coordination and mobility, taxing your glutes, quadriceps, hamstrings, hips and calves along the way. And, you’ll even call on your core to help stabilize yourself.

How to execute the forward lunge

In his video, Arnie put his colleague; coach Ketch through his paces with the forward lunge, also known as the stationary lunge. To perform the move for yourself, standup and keep your upper body straight with the core engaged. Bend your knees and lower your body towards the floor, ending in a split stance with one foot approximately 2-3 feet ahead of the other. Then push back to the starting position, keeping your weight planted on the heel of the front foot.

Arnold Schwarzenegger’s advice on lunges

“Keep the chest out,” explained the seven-time Mr Olympia. “And push back, really hard,” he added. “That’s how the thighs grow. That’s how you build the thighs and the strength in the thighs.” To increase the challenge of the lunge, Arnie had coach Ketch take a bigger step forward, this requires greater force to be exerted in order to return to the starting position. “The tension should be on your front leg. If you need help with balance, don’t be afraid to hold onto something with one hand to maximize stability,” read the caption that accompanied the video. “And, if full range of motion hurts, find your sweet spot. There’s no shame in lowering your body less as you build up strength or work around injuries.”

If you haven’t tried lunges in a while, you may be surprised at how challenging they are. You can also progress to holding a dumbbell or a kettlebell to make the movement more advanced.

For more tips from the iconic bodybuilder himself, visit Arnold’s Pump Club!

Some people may find it intimidating to be in rooms with national or world leaders, but Chef Daniel Thomas is not one of them. As a matter of fact, he thrives in those situations. Throughout his career, he has crossed paths with numerous people that many of us have only seen on television or online. Being in these rooms align with his personal commitment to making as big of a difference as he can.

“I truly want to just change the world.”

Thomas is a former Head Chef for the United States Senate at the United States Capitol. He has cooked and served five US Presidential families, over 100 Foreign Heads of State and Congressional leadership, where he also managed their diets. Currently, Thomas works as a Private Chef focused on nutrition, for members of Congress, military leaders, celebrities, and many others. Thomas is a graduate of The Culinary Institute of America, but his connections to cooking started much earlier in his life. His late father was a pastor that had also served in the United States Air Force, but Thomas said he was the culinary expert in the family. Some of his earliest memories include ladies of the church he went to speaking to him as if he was a chef. By the time he had reached middle school, he had no doubts about what he wanted to do when he grew up.

“I actually have letters from the seventh grade about what I wanted to cook for the President of the United States. I had also talked about how I wanted to go to space.”

His pursuit of changing the world “one taste bud at a time” began when he had the opportunity to cook for the chairman of the Boeing Company at the age of 14. By 16, he had cooked for the late Colin Powell. “I realized that you could have a seat at the table. That is the reason I have now built my own table, and I have the tools to help others build their own table, so we have many more tables, and it is not just one demographic.”

Thomas credits a former general manager that he worked for named Richard for being an inspiration as well. Richard may not have been a world leader, but his role was no less important in Thomas’s journey.

“He was a black guy in leadership, and I didn’t see that much in this space. He gave me my first culinary cookbook, and he told me ‘You’re going to be somebody.’ and I was a busboy at that time.”

That fueled him to take his commitment to a new level. After working eight hours in his position, he would then work another eight more washing the floors for free so he could be around the chefs in the kitchen. He took every opportunity for the gift it was, even recalling one time when a chef called in sick and Thomas getting assigned to peel 50 pounds of potatoes and carrots.

“That was like Jesus coming back down and telling me to cook for him,” he recalled. “At the end of the night, the chef put a chef’s hat on my head. It was like being crowned.”

By the time he reached 20 years old, he cooked for his first President. Soon after, he was presenting healthy meals to foreign heads of state. His meteoric rise in the field during this period was only the beginning and served as a foundation for even more success. He has cooked for many more leaders and celebrities in the years since, including as a 3x guest on the Tamron Hall Show on Disney.

One special moment that stood out for him was when he found out that he got the at the United State Capitol. He had already served the House of Representatives and Senate in their office buildings. Right before he was offered the job as a Head Chef for the United States Capitol Building, he had walked the train tunnel below the Capitol. Along the way, he could see every state medallion and flag. Once he walked that tunnel and got confirmation of the job, reality set in.

“I am now at the level that I get to take care of every leader of each state, US Presidents, and Foreign Heads of State, and I am in charge of their diet. That walk with all that history was a moment I won’t forget.”

Staying Fit His Own Way

Even with the type of schedule that Thomas has, he understands the importance of being healthy himself, so he is ready to do his job to the best of his ability. His personal commitment to self goes back to when he found out his father and grandparents were borderline diabetic. He had played junior varsity and varsity basketball, soccer, and lacrosse throughout high school, and he reached the college level with basketball. He is far too busy nowadays to travel to a gym, but he does have a personal fitness routine he does at home.

“I work out at home with sit-ups and pushups and cardio, but I also take steps when I can,” he explained. “I also lift weights at home because it helps with everyday life.”

Thomas has accomplished a lot, and one reason for his success is that he is always trying to make as big of a difference as possible. His reach grew considerably thanks to his book, Recipes for a New You! Healthy Eating at its Best! He also lives as an example for others to be inspired by, and he hopes others see greatness is possible within themselves just as he did for himself when he was serving the leaders he has crossed paths with over the years.

“You are what you eat, but I feel you are also what you see,” he explained. “I know God makes no mistakes, and because He has put me in those rooms I was supposed to be in, it has helped me with my success.” For more information on Thomas, go to www.chefdanielwthomas.com . You can also follow him on Instagram @chefdwthomas.

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

One of the benefits of kettlebells, aside from the portability and convenience, is that they provide a seemingly unlimited number of potential workouts. Thanks to Greca, however, you’ll be moving and meditating at the same time with this particular plan; finding your flow while swinging for success.

Senada Greca’s Exercise Tips:

Reverse Lunge Swing

“Make sure that you are taking note of that starting position,” says Greca as she plants her feet and grabs the kettlebell for the reverse lunge swings. “Because that should be the beginning and the end of this exercise. This movement will work your legs, core, shoulders, “and everything else in-between,” says the coach. “But make sure that you are now allowing the weight to pull you forward. Move mindfully and flow with this exercise.

Chest Press

“Chest press hollow bodies, we’re primarily targeting our core and our chest muscles,” explains Greca. “Make sure that there is no space between the ground and the lower back, and if that’s not accessible (perhaps due to physical limitations) bring the knees towards you for a reverse table top position. Elbows are about forty-five degrees to the body; your core is tight.” The buff beauty feels the burn here, and you will too!

Static Squat Row

“Static squat rows. We’re primarily targeting the back but your core, glutes, hamstrings, quads, arms, and shoulders, and everything else in-between is being engaged as well,” explains Greca. “As you row, bring those elbows close to your body up, and back, squeezing the sides of your back and maintaining a long neck without shrugging your shoulders.

Deficit Pushup

“Deficit pushups are an incredible way to increase the range of motion of a regular pushup,” shares the PT. “We’re primarily working our chest, core, shoulders, triceps, and even (our) upper-back. If this is not accessible to you, perform a regular pushup from the ground, or for an even further modification: place your hands on a bench or even a wall. Make sure that your core is tight, squeeze your glutes, squeeze your shoulder blades down, gently lower towards the ground with control and then push the ground away to come up.

Lateral Lunge Clean

“Lateral lunge cleans are an incredible exercise for working the glutes, legs, core, and arms, primarily,” says Greca. “At the beginning of the exercise, your gaze is towards the ground, arms straight back neutral, and then as you come up you utilize a bit of that momentum to bring the weight up, shift to the other side, with the gaze forward. Sit as low as you comfortably can with the knees in the direction of the second and third toe. Move mindfully and with control, and flow gracefully.”

RDL

“RDL with squat clean press is an incredible exercise, yet challenging, so let’s start with lighter weight,” says Greca. “Get the form down before moving on to heavier, challenging weights. This exercise works everything from your hamstrings to your glutes, quads, core, back and shoulders, and everything else in-between. Starting in that RDL position, your knees are slightly bent, pushing the hips back as far as you can, the spine is neutral. As you’re coming up, utilize your hips; thrusting slightly forward to rotate the weights onto your forearms and then gently flow into that squat, utilizing a bit of the momentum of coming up from the squat to press the kettlebells up with biceps by your ears, always moving slow and mindfully.”

Senada Greca’s Mindful Full-Body Kettlebell Workout

Perform 8-12 reps for each of the following:

Reverse Lunge Swing (each side)

Hollow Body Chest Press

Static Squat Row

Deficit Pushup

Lateral Lunge Clean (each side)

If you found that workout great for mind, body, and soul, follow Senada Greca on Instagram for more inspiration.

“Been filming @theawakening.movie recently with @mhookings and loving the challenges it’s bringing, mainly fitting in my food and training around filming but I enjoy moments like these,” shared ‘The Beast’ with his close to 5 million followers on Instagram. “These are the moments that make all those years of hard work and sacrifice worth it and I fully embrace and cherish them, I’ll always say hard work is the key to any kind of success in life and I love nothing more than a challenge!”

What is Awakening about?

The conspiracy thriller is currently in production and stars Justin Tinto, who also wrote the script. Alongside him include Alice Eve (Star Trek Into Darkness), Peter Stormare (Fargo), Matt Hookings (Prizefighter) and Eddie Hall. The plot sees Tinto and Eve’s characters attempt to uncover a worldwide conspiracy hellbent on global dominance before it’s too late.

The movie also has some top creative talent attached, including camera crew who’ve worked on projects such as Dune and Blade Runner 2049, and the stunt coordinator who choreographed Venom: Let There Be Carnage. There are high hopes then, for a stylish feature and in shots shared by Hall, the big man can be seen mixing it up during filming at Pinewood Studios in England, battling fellow actor, Matt Hookings. While Hall is understood to play the role of ‘Bear,’ there is no official release date as yet. Action-movie fans will recall that Hall first made a splash on screen by mixing it up with Sylvester Stallone in the Expend4bles (2023). “This is your reminder to never give up and keep working hard toward your goals,” said a suitably proud WSM. “Big Love, The Beast.”

Follow Eddie Hall on Instagram!

Phase 1: Building Lean Muscle

“If you want ‘more definition’ or to look ‘more toned,’ you need to spend time building lean muscle,” explained the bronzed beauty via Instagram. “Even if you don’t want to look ‘muscular’ (and trust me, that is NOT easy to achieve) you’re still going to need some muscle. That’s how you get definition! Having more lean muscle also increases your metabolism, allowing you to eat more without gaining unwanted body fat.”

So, how does one get going? “It starts with periodized weights training which prioritizes progressive overload and intensity of effort, less cardio and eating more nutritious food,” she says. “Add to that; better sleep hygiene, stress management and attention to recovery.”

The passionate PT suggests that executing phase 1 for 20 weeks will give you a “great” starting point. In terms of the calorie surplus, conventional wisdom suggests 300 – 500 calories per day extra is a great target.

Phase 2: Cutting Weight

“This is naturally what most women (and men) associate with dieting and weight loss,” explains McManamey. “But I want you to think about it differently: FAT loss, not WEIGHT loss. When you’re building, you’ll gain weight—that’s normal and healthy. More lean muscle = more scale weight. When you’ve spent time in Phase 1 building up your base and getting (your) calorie intake higher, you’re ready to start trimming back the fat. This involves shifting calories from a surplus, to a deficit. How long you need will differ from person to person, but 12-24 weeks is reasonable.”

The calorie deficit that you choose is largely dependent on your goals, but studies show 500 calorie per day deficit could see a drop of 0.5 to 1 pounds per week. Of course, many bodybuilders go further, but this should be balanced with your lifestyle requirements and many other factors. If unsure, seek professional advice.

Phase 3: Maintenance

“This is the holy grail most people never get to!” shares the coach. “It involves making small adjustments to ensure you fully lock in your progress. You can’t live in a calorie deficit forever! Sustainable body changes require a different approach and knowing when to cut, when to build, and when to maintain.”

So, there you have it, cutting and bulking are perhaps not as complicated or as extreme concepts as some people fear, but rather they are logical plans for building muscle and losing fat so that you can get to a more sustainable maintenance phase and enjoy the ‘dream’ body that you’ve worked so hard to achieve.

To follow more tips and workouts from Anna McManamey!

“I love working incline rows into my back routine as it allows me to focus on the lats while getting a great stretch, keeping the form tight, and allowing me to get a great pump without having to use a ton of weight,” explained the man from Worcester, MA.

What is an incline row?

Incline rows, also known as chest supported rows, require the individual to straddle the bench and lean forward, resting your chest on the inclined back rest. With a pair of dumbbells, let your arms hand towards the floor for the starting position. Then, plant your feet firmly on the ground, squeeze your shoulder blades together, and lift the elbows skyward until both dumbbells are level with your rib cage. Slowly lower your arms back to the starting position and repeat.

What muscles does the incline row work?

Incline rows will hit muscle groups in your back such as the latissimus dorsi, rhomboids, trapezius, and rear deltoids, making them a great exercise for building a wide, solid back, while also working on your posture. The incline row also offers benefits compared with the traditional bent over row, as resting our chest against the bench places us in a more stable position and can lower stress on the lower back.

How many sets and reps should I perform for incline rows?

If muscle building is your goal, then you should aim for hypertrophy by performing 3 to 4 sets of 6 to 12 reps. Aim towards failure on those final reps. Strength training would consist of 3 to 5 sets of fewer reps, more like 2-6. For endurance, decrease the sets to 2-3 sets of a higher rep scheme, 12-20 reps. “If your gym has jBells, I highly recommend giving them a shot,” says Cutler of the custom dumbbells that work with a more central force of gravity. “Otherwise, this can be done with any standard dumbbell as well! Let’s get W-I-D-E !”

For more classic Cutlet tips follow the master on Instagram!

Day 2 challenges promised to be as unpredictable and demanding as ever, with a series of obstacles that will test every ounce of their strength mentally and physically. From intense physical drills to eating a complete raw egg, shell included.

As you follow the racers through this competition see their resilience and drive to complete the competition to become a true Spartan.

What’s 1992 about?

In 1992, Mercer, played by Tyrese Gibson, is desperately trying to rebuild his life and a relationship with his son (Christopher A’mmanuel) amidst the turbulent 1992 LA uprising that followed the Rodney King verdict. Across town, another father and son (played by the late Ray Liotta, and Scott Eastwood) put their own strained relationship to the test as they plot a dangerous heist to steal catalytic converters, containing valuable platinum, from the factory where Mercer works. As tensions continue to rise in Los Angeles and chaos ensues, both families reach their boiling points as they ultimate collide in this tense crime-thriller.

“1992 was a life-changing time for me, from Deep Cover to The Chronic,” says Snoop Dogg in a press release for the movie. “But as things in my life were coming together, everything in LA was coming apart. 1992 is a heist movie that really captures all of that. This movie is about an LA moment. Ariel made an outstanding film that depicts this moment in time. From my first encounter with Tyrese in Baby Boy to the performance in 1992, I had to be a part of this. And it’s only fitting that the film come out under Death Row Pictures as Death Row is synonymous with LA culture in the ’90s, ya dig?” Gibson, who recently talked to M&F about his love of fitness, cars, and music, has also commented on the emotional project. “Ray Liotta blessed all of us in life while doing this film. For 1992 to be Ray’s last offering, we all feel so fortunate to have captured such a masterful and chilling performance.” Interest in the movie is already high, with the trailer amassing almost a million hits in the first few hours.

When will 1992 be released?

Distributed by Lionsgate, 1992 scheduled to hit theatres on August 30, 2024.

Watch the 1992 movie trailer! 

We’ve grown to love this huggable actor, love handles and all, thanks to Plemons’ perfect performances in projects like Killers of the Flower Moon (2023), Love & Death (2023), Fargo (2015) and Breaking Bad (2012-13). Now 36 years of age, a desire to battle the bulge and feel healthier has seen him drop more than 50 pounds in the last year and a half. In fact, during the making of his new movie Kinds of Kindness, the crew put him in a baggy suit at one point, possibly to draw attention away from his more svelte frame.

“It’s really unfortunate that I decided to get healthy when everyone decided to take Ozempic,” Plemons told the LA Times. “It doesn’t matter, everyone’s going to think I took Ozempic anyways. But what it was, was getting older and — I hate even getting specific because then it turns into a whole thing, but there was a part (for the 2024 movie, Civil War) that I did, that in my mind I could not imagine him as the size that I was. Several people talked to me about intermittent fasting and I just gave it a shot and [was] surprised at how quickly it was effective. So, I lost a little bit before I did that part and then felt like I was in the rhythm, I was feeling better, and something shifted in my head. I just sort of got a handle on it.”

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Why Intermittent Fasting is the Right Choice for Jesse Plemons and Many Others

Intermittent fasting, like any other eating regimen, only helps you to lose weight if you’re consuming less calories than you burn. But for many people, IE is a great way to remove the temptation to graze throughout the day. Experimenting with a window of time during the day that you can eat will help build a routine that you can stay consistent with and for people like Jesse Plemons, who often have erratic schedules, IE also requires individuals to think ahead about what they will eat, and when, rather than snacking irregularly on whatever is available to them at any given time. There are a number of studies on Intermittent fasting, with one review confirming the beneficial metabolic functions of this lifestyle.

Experts do point out that maintaining too shorter window for a long period of time can be difficult, and it is also strongly advised that you make sure you are eating enough minerals and proteins in order to keep your bones healthy.

For Plemons and countless others, IE has been a gamechanger, however. “I’m not lugging 50 more pounds around,” the star told Entertainment Tonight while on the red carpet during the premiere of Kinds of Kindness. “I have much more energy. Like I’ve said, I’ve got young kids, so I’ve got to keep up with them.”

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