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John Cena’s retirement wrestling match on Dec. 13, 2025, was so monumental that he received well wishes from The White House, had his fellow wrestler’s grappling with tears backstage, and also broke WWE records with an energetic last hurrah. While it’s true that many fans were disappointed to see the “You Can’t See Me” star tap out in his final foray against Gunther, the epic numbers behind Cena’s astonishing career will be indelibly etched in the history of pro wrestling. So, with a respectful salute, here’s John Cena’s career by the numbers. Cena first stated his intention to step away…

Try these 6 standing arm exercises for firmer, more defined upper arms after 45. Upper arm softness is among the first features people notice when assessing age-related changes. Hormonal shifts, muscle loss, and reduced training intensity combine to soften the triceps and flatten shoulder definition faster than most expect. Add years of sedentary posture, limited overhead work, and inconsistent strength training, and the muscles responsible for arm shape stop receiving the tension they need to stay firm and full. Standing arm exercises directly address this problem. They train the arms while forcing full-body stabilization, which increases muscle activation and metabolic…

These seven “healthy” staples can quietly stall your progress, experts warn. Could the seemingly-healthy foods you eat be undermining your weight loss? Many foods touted as better-for-you might actually be derailing your fitness efforts instead of encouraging them, which naturally leads to frustration. We asked nutritionist Sarah Garone, NDTR, CNC, which mistakes people make when it comes to their diet—here are seven “healthy” foods that could actually be derailing your weight loss efforts. Protein Bars Shutterstock Garone says to be mindful of how calorific protein bars can be. “Protein bars are often touted as a healthy addition to the diet—and…

Career stability used to depend on how many letters you had after your name denoting the degrees you’d earned, and being able to work your way up the ladder in one organization over many years. However, in today’s technology-driven environment with the half-life of skills shrinking across every industry, success is all about staying adaptable through continuous learning to develop new knowledge, skills and abilities.  Remaining indispensable in today’s job market means being flexible, curious and willing to build learning agility through mentorship, microlearning and AI-driven education. As the world moves from a job-based to a skills-based economy, it’s critical…

If you were to take a tour of the Capitol building in Washington, D.C., then you can expect to take thousands of steps over the course of that event. Now imagine being a member of Congress or their staff having to take that many steps every day going back and forth from their various offices to one of the chambers to conduct the nation’s business. Representative Don Bacon of Nebraska has taken those steps many times over since he assumed office in 2017. He shared that it could range from 8,000 to 12,000 on any given day. Fortunately, the retired…

Sit down, power up, try these 6 chair moves for firmer arms after 55. Strong arms support every movement you rely on throughout the day, and a simple chair turns into one of the most effective tools for tightening the areas that often loosen after 55. Your body responds quickly when you target the muscles that lift, stabilize, and push, especially when you repeat those patterns with controlled tension. These movements create firm lines through your triceps and shoulders without stressing your joints. Instead of chasing complicated routines, you follow a focused plan that delivers visible changes with consistent effort.…

Every year, we get asked for a Fit Bottomed Girls gift guide — and this year, we wanted to do things differently.If 2025 has taught us anything it’s that our money is better spent supporting real humans who give a shit — not just Big Box Billionaires.Instead of another list of “must-have” gadgets from companies who flood our inbox with requests to review their products and perhaps couldn’t care less about women’s wellness, we’re shining a big, sparkly FBG spotlight on the creators, teachers, coaches, and badass humans who’ve been supporting the FBG mission for years.These are our contributors, podcast…

Back in May, Sam Sulek went into a smart bulking plan to head into the summer as strong as possible. Having won his IFBB Pro card in February, the social media star explained that eating more eggs, eating less fat, and ramping up the carbohydrates was his preferred plan. But with his IFBB Pro debut coming up at the Arnold Classic, and Arnold Classic UK, in March 2026, how is he prepping for the perfect peak? Sulek revealed his current day of eating during a vlog for his 4.35 million subscribers, explaining that while he’d been eating a surplus of…

Try these 5 standing back moves today and feel taller, steadier, and stronger after 45. A strong back after 45 depends on consistent movement patterns that challenge your posture, stability, and muscular endurance without placing unnecessary stress on your joints. Standing work delivers this better than machines because it forces your core, glutes, and spinal stabilizers to coordinate with every rep. When your body must balance, brace, and move simultaneously, the muscles along your spine wake up in ways seated equipment never triggers. Over time, this approach supports a more capable, more resilient, and noticeably stronger back. As you move…

What if healing didn’t start with trying harder, thinking differently, or isolating yourself, but with being seen, understood, and supported in relationship? Interpersonal neurobiology offers a compassionate, science-based map of how emotional healing happens through connection rather than through willpower alone. Interpersonal Neurobiology Healing Through Connection Relational Neuroscience Interpersonal Neurobiology (IPNB), developed by Dr. Daniel Siegel (Siegel, 2012), teaches that the mind is an embodied, relational process shaped over time by our interactions with others. Neuroscientist Louis Cozolino (Cozolino, 2014) describes the brain as a “social organ of adaptation,” highlighting that our nervous system is designed to regulate and grow…