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You could start small by taking a beat to check in with yourself before responding to your mom’s texts. If you don’t feel like dealing with her at that moment, don’t. If that’s not enough to preserve your energy, maybe you can limit the number of texts you’ll respond to each day or week. You can always change it up later by removing another point of contact, like those unannounced visits, if you need more space (see step five).3. Decide how quietly you want to quit.You don’t have to formally announce that you’re going low-contact, but giving your mom a…

Kemari Copeland shot to fame in 2024 after obliterating Virginia Tech’s squat record, lifting an astonishing 605 pounds—for 10 reps! And, while the Hokies’ defensive lineman’s powerful performance in the gym is building a solid foundation for football, he’s also working on the finer details, like working on his strategy and hitting the right bodyweight for Saturdays this season—and hopefully Sundays in the NFL. M&F sat down with the exciting lineman to find out more about his love of lifting, and how he’s been using the off-season to ready for 2026 and beyond. And the way he describes it, it’s…

How long can you hold a wall sit after 60? Here’s what trainers say. They may not look like much, but wall sits are a deceptively challenging (and revealing) test of lower-body strength for those over 60. That’s because isometric holds, like the wall sit, place your muscles under constant tension without changing length. If you keep doing wall sits, the tension placed on your quads, glutes, and hamstrings helps build muscular strength and endurance (your ability to maintain force over time) in your lower body, which is crucial for common daily activities like walking, climbing stairs, and standing for extended periods. Lower…

Starting therapy can feel hard to explain. Sometimes there is a clear reason. A loss. A breakup. Burnout. A period of anxiety that has become impossible to ignore. Other times, the feeling is more subtle. Life may look fine from the outside, but something internally feels off. You may feel stuck, disconnected, overwhelmed, or simply no longer at ease in your own life. For therapist Brooke Pomerantz, that in between space matters. It is often where the most meaningful work begins. A licensed clinical social worker who has been in private practice since 2007, Brooke works with adults and young…

Every spring, the wellness world starts pushing detox teas, juice cleanses, and “reset” plans that are really just unsustainable diets wearing a mask. But what if your low energy, brain fog, and that heavy, uninspired feeling also have to do with how you’re living day to day — and the non-food-related choices you’re making?Real energy (and shaking off the winter blues) also comes from how you move, rest, think, and spend your time.Here’s how to actually feel better this spring.Move in a Way That Doesn’t Feel Like PunishmentIf your current workout feels like something you’re forcing yourself through, it’s probably…

The upright row, depending on your perspective, is either the best exercise for your delts and traps or a flat-out shoulder wrecker. It’s an exercise with a bad-boy reputation. People base its reputation on the standard barbell version, where lifters raise their elbows high above shoulder level and internally rotate the shoulders. This position increases the risk of subacromial impingement, the painful compression, irritation, or rubbing of the rotator cuff tendons and bursa within the shoulder joint. But that’s only part of the story, because the arguments focus on the barbell version of it: too much height, too narrow a…

These 5 drills show exactly where your fitness stands. When you reach middle-age, it’s crucial to maintain strength. Doing so can enable you to continue living an active, independent life. This means stepping up your workout game to compensate for natural muscle loss, a slower metabolism, and reduced physical activity that often occurs in this stage of life. We spoke with Marwa Ahmed, NASM-Certified Personal Trainer & Running Coach, CEO of The BodyMind Coach, Toronto, a coaching practice specializing in personalized fitness and performance training, to learn how you can gauge where your physical fitness stands. We have five functional…

When people think of anxiety, they often picture some visible signs. They imagine panic, spiraling thoughts, avoidance, or moments when someone clearly looks overwhelmed. While anxiety can look like that. High functioning anxietyHidden anxietyPerfectionismBurnout That is not the only way it shows up. Sometimes anxiety is harder to notice, even for the person living with it. It can hide behind routines, ambition, reliability, and the ability to keep going. It can look like answering every email, meeting every deadline, remembering every key event and detail, showing up for people who matter, and still never quite feeling calm. It can look…

Here’s something no one really tells you when you start getting serious about wellness. The bottles start to pile up. What begins as a probiotic here and a biotin there turns into a full routine, and suddenly you are juggling multiple supplements every morning, hoping they are actually working together and not just existing side by side. The reality is, most of us are taking these ingredients in isolation without thinking about how they function as a system. And that is where things tend to fall short. Bellway’s Super Fiber Gummies + Beauty stands out for a different reason. It’s…

British boxer Conor Benn made his debut for the Zuffa boxing banner by beating Regis Prograis on points, resulting in the American fighter announcing his retirement. Now, “The Destroyer” has his sights set on Ryan Garcia and he’s dropping weight, in order to return to the welterweight division. Appearing ripped during the training camp for Prograis, Benn is hoping to make good on his challenge to WBC welterweight champion Ryan Garcia, after repeatedly calling him out for a championship battle. To do that, Benn will need to hit a maximum weight of 147 pounds for their clash, rumored to be…