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At first glance, the Pallof press looks easy. You stand side-on to the resistance and press out, then back, without rotating or losing your balance. You can’t feel it or load it as you would in a traditional strength exercise, so many dismiss it. The Pallof press is frowned upon because lifters miss the nuisance of it. Your core’s job is to resist movement, stabilize your spine, and transfer force under heavy loads. That’s where the Pallof press shines. The Pallof press trains your core to remain stable as you move and resist. That ability, resisting rotation and maintaining position,…
A certified strength coach’s 5-move dumbbell routine that builds stronger arms after 55. If your goal is to build stronger arms, the approach doesn’t need to change all that much. The same types of exercises that built strength years ago still get the job done now. What matters more is how you organize them. Starting with compound movements gives you the most return early in your workout, and then layering in isolation work helps bring out the finer details in your biceps and triceps. That structure tends to deliver steady, reliable progress without overcomplicating things. There’s no need to chase…
Some people open restaurants after culinary school. Sabrina Rudin opened one because she was starving after a long day of teaching snowboarding and couldn’t find the kind of nourishing, plant based meal she actually wanted. So she went home, made it herself, and realized Aspen needed an organic vegetarian café. That moment became Spring Café, now with locations in Aspen and New York City. Raised on the belief that food is medicine long before it was trendy, Sabrina has built her life around making healthy eating feel generous, satisfying, and real. Her debut cookbook, Healthy with a Side of Happy,…
What if a simple, widely available supplement could actually slow the aging process itself? In a landmark clinical trial involving nearly 800 adults over age 70, researchers found that daily omega-3 supplementation, the same fish-oil compound most people buy off the shelf, was associated with a measurable slowdown in biological aging after three years, as gauged by next-generation DNA methylation clocks. On average, participants taking omega-3s had biological ages roughly three months younger than their chronological age, a statistically small but biologically significant shift that suggests even modest nutritional interventions can influence the pace of aging at the molecular level.…
An uncontrollable pang for a certain type of food is something that everyone has gone through at some point. Be it at 3 am for some ice cream or at 7 pm for some junk food, we have all been there, haven’t we? Food cravings come in all shapes and sizes but unfortunately they are all ill-timed. You might have just had a heavy meal, but you have this overwhelming craving for something sweet, “this is bizarre” you start to wonder, but in actual not so much. Food cravings are actually a way of your body signaling that it is…
Hometown: Atlanta, GeorgiaGame day mantra: “I can do all things through Christ who strengthens me”, Philippians 4:13Go-to hype music: Gospel musicFavorite post-game meal: Sour straw candy, airheads, and spaghetti“I’m excited about winning. The Fever have a chance at winning the championship this year and I’m very excited about it. I’m ready to go in there, be a sponge and learn, and I’m ready to learn from vets like Caitlin Clark. I’m going to bring a winning mentality and whatever it takes to win, I’m going to do that.”Madina OkotKristina Bumphrey/Getty ImagesCollege: University of South CarolinaTeam: Atlanta DreamHometown: Mumias, KenyaGame day…
Most people in fitness know how to train. That’s not the problem. The issue is they don’t know how to talk about it. That’s what stood out most in a conversation with author and keynote speaker Jen Gottlieb. Before she became a speaker and entrepreneur, she was a personal trainer herself – someone who understood the work, but struggled with the part that actually gets people in the door: communication. “You go from being able to hide behind a role,” she told Muscle & Fitness, “to having to actually be yourself, and you’re risking being judged.” For a lot of…
A trainer’s 4 bed moves that smooth back rolls and rebuild upper back tone better than Pilates. Back rolls after 60 often come down to two things, reduced muscle tone through the upper and mid-back, and a lack of consistent activation in the muscles that support posture. Pilates helps with control and flexibility, but many people still struggle to fully engage the back muscles needed to tighten that area. I’ve worked with clients in this age group for years, and the biggest changes usually come from simple, controlled movements that directly target the upper back while reinforcing posture. Bed exercises…
Air purifiers are everywhere right now. Walk into any home goods store or spend a few minutes scrolling online and you will see countless machines promising cleaner air, fewer allergens, and a healthier home. With so many models, technologies, and price points on the market, it can quickly become difficult to understand what actually matters when choosing one. According to mold and air quality expert Michael Rubino, founder of HomeCleanse and co-founder and Chair of Change the Air Foundation, the goal is not simply to buy a purifier. The goal is to choose a machine that can meaningfully improve the air inside your…
Popular social media fitness influencer and inspirational personal trainer, Stephanie Sanzo has taken to Instagram to share her post-birthday workout, proving that you really can kick-back father time. The Australian beauty, who earned the nickname “StephFitMum,” for how she got back into shape after having children, invited her 3.3 million IG followers to a virtual party at her gym, where she gave leg day some serious love. “Thank you to everyone for the birthday wishes,” she wrote, explaining that while her birthday may have taken place on April 3, a workout would be in session just 24-hours later. “This is…