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Ryan “The Bruiser” Rozicki is set for his first clash outside of Canada when he takes on the former WBO Cruiserweight champ, Chris Billam-Smith in the main event of Zuffa Boxing 07 in Bournemouth, England. But despite The Bruiser’s reputation as an old-school scrapper, he’s mixing rugged workouts with a smart boxing strategy designed to end things early, he tells M&F. Who Is Ryan ‘The Bruiser’ Rozicki? Rozicki’s origin story is as cinematic as they come. His first experiences of old-school workouts were earned on the remote Island Cape Breton, off the coast of Nova Scotia, where he would cut…

Trainer shares the squat hold time that signals elite leg strength after 50. A squat hold looks simple until you sit into it and let the clock run. Your legs start working right away, your hips have to stay open, and your core has to keep your torso from folding forward. After 50, that kind of control says a lot. It shows how well your lower body can create tension, hold its position, and stay steady as the effort builds. From a coaching standpoint, I like squat holds because they tell you more than a quick set of reps. Regular…

One of the first major decisions we make as moms is the path we will take moving forward. As in, will we continue working or spend more time at home with our child? This decision is made with many different variables in mind — whether we can afford not to go back to work for a while, whether we truly want to stop working, whether we want to dive more into the role of being a homemaker, and so many other reasons.I think one of the most interesting things about this particular choice is that it’s become a bit loaded…

Bill Grant, the bodybuilding icon known to millions as the “Man of Steel” has passed away at the age of 79, as tributes flood in to remember a legend. Finding success during bodybuilding’s Golden Era, Grant’s ambition to build muscle began aged 9, leading him to trained in his bedroom and a pal’s back yard. The bright lights would beckon, however, and Grant entered his first serious competition in his mid-twenties, placing a respectable sixth at the Mr. USA event. Through trial and error, Grant made steady progression thanks to his passion for building his physique and walked away with…

Trainer shares 5 standing moves that restore quad strength and lower-body function after 60. Quad strength becomes a non-negotiable of mobility and quality of life after 60, yet it’s often one of the first physical qualities to decline with age. Your quads are the large muscles at the front of your thighs and are essential for standing up, climbing stairs, walking, and maintaining balance. When they weaken, common daily tasks that once felt effortless can quickly become challenging. Many older adults turn to gym machines like the leg extension or leg press to rebuild strength, but those exercises don’t always…

There’s a version of productivity advice that goes something like this: focus on the positive, visualize the outcome, and don’t let fear talk you out of your goals. It sounds reasonable. It’s also, in practice, a little bit useless. Not because optimism is wrong, but because vague optimism doesn’t give you anything to work with. It doesn’t tell you what to do when something starts to unravel. It doesn’t help you prepare. And it definitely doesn’t close the gap between intention and follow-through. What Kyle Austin Young argues in Success is a Numbers Game is something more honest and more…

Felix Rosenqvist finally got to enjoy the view from Indy’s most exclusive spot: Victory Lane. By winning this year’s Indianapolis 500 in the most dramatic fashion—building what looked like an insurmountable late lead, losing it after a red flag, then getting a second chance from another caution before aggressively snatching it back to win by the slimmest margin ever—the Swedish speedster accomplished what hundreds of drivers have failed to do over the race’s 110 runnings. At the same time, one bold move instantly wiped away seven previous years of his own Indy race-day heartbreak. Obviously, it takes speed to win…

Grow your glutes by adding these productive chair exercises to your lower-body workouts. If you’re over 60 and looking to boost your glute strength, kudos to you. Doing so can help preserve balance and hip stability, which in turn, decreases the risk of falling. It can also make daily tasks like climbing stairs and getting out of a chair much easier to do. We spoke with Dr. Jaime Bayzick, Associate Professor of Practice in Physical Therapy at Arcadia University in Glenside, PA, to learn five chair exercises to restore glute strength quite effectively. In fact, this workout will help you…

Many lifters train triceps for one reason only: bigger arms. But if you think your triceps are only for show, you’re missing the bigger picture. Your triceps are the prime movers for elbow extension, which means they help you finish almost every upper-body pressing movement. If your bench or overhead press stalls near lockout, your triceps are the reason. That’s why the triceps are more than an arm-day bonus. I’m spotlighting the triceps: what they are, what they do, why they matter, and how to train them for size, strength, and performance while keeping your elbow joint in tip-top shape.…

Trainer shares 4 standing moves that help address belly overhang after 55. If you’re over 55 and trying to trim your midsection, you know that even with regular gym workouts, shedding belly fat can be difficult and frustrating. Part of the reason is that many traditional gym workouts focus too much on isolated core exercises or ab machines that don’t translate to improved mobility and increased calorie expenditure. It’s important to note that classic ab exercises like crunches and sit-ups, while effective in their own right, don’t directly target fat loss around your belly. Research published in Physiological Reports found…