How did you find yourself becoming a performance coach for Alex Albon?

I’d been in professional sports for about 14 or 15 years. I had been working in Olympic sports, and at Arsenal Football Club as well, and moved from squad-based sports to working one-to-one with an Irish golfer and an Irish boxer. Working with individuals, I started to really enjoy the level of detail that I could get into; analyzing the gaps and putting plans in place physically and nutritionally, and from a behavioral point of view, so that we could bench mark what the best in the world were doing, and work towards that.

A contact I knew, from my days of gaining a Strength and Conditioning Master’s degree, connected me to motorsport. I started working in Formula 2 for a year (with racer, Tadasuke Makino, who moved on to Super Formula), and that was also when Alex was there. We kind of knew each other from the season and we sat and had a conversation about how we liked to work and what our personalities were, and what we felt like we needed from each other. Now we are in our seventh season together. The relationship has grown from strength to strength.

There is a lot of data that goes into racing, how important is body composition?

The way the regulations work, it’s actually a weight-making sport. (The minimum weight is 80 kilograms including helmet, race suit, and shoes). Anything above that, and you’re penalizing yourself, right? (If a driver is below 80 kilograms fully kitted, then the weight difference is corrected with a ballast). So, from our point of view, on the weight management side, (Alex) is about 78 kilograms, with kit. Alex is 6’ 1”, he’s probably one of the tallest drivers on the grid. This has it’s challenges both positionally, and ergonomically in the car. He’s super lean, super athletic, so that makes it easier.

F1 races can last 80 minutes and upwards. How much weight might a driver lose in that time?

I would say, on average, between a kilogram and a kilogram and a half. Then you’ll get specific races, like Singapore, or like Quatar last year, where it can be anything up to two and half, or three kilograms. So, it’s a significant shift in weight. With somebody like Alex, who is pretty lean, there’s not a lot of reserve there in terms of energy, so that’s why nutrition, for us, especially through those hot weekends is so important, as well as hydration, combining both of those together. It’s certainly something that we have to be mindful of.

Let’s start with hydration, how do you approach this?

We will calculate the amount of water that Alex is allowed, in the car, based on the overall weight of the driver and the car. Temperature conditions are important because what you don’t want to do is start adding tons of fluid, adding weight to the car, and then that fluid doesn’t get used and you’re just carrying around extra ballast. Typically, we allot for 200 milliliters. Then, in a particularly hot race we’ll do 750. We could do 1,000 mils. We’ll keep it really simple; it’s water and electrolytes, so we make sure he’s nutritionally fueled before the race, and that he has access to fluid on board. We are not trying to chase hydration during a race, because that’s a dangerous scenario to be in. We make sure that we have done all of the work beforehand.

Nutrition

7 Facts You Need to Know About Hydration

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In terms of that prep work, what health supplements are typically good for racers?

When you think about the amount of travel that Alex does, and his energy expenditure, we supplement for general health. So we supplement with a multivitamin including vitamin D, vitamin B complex, vitamin C and zinc. We’ll make sure he’s got a strong, healthy immune system but also that he’s getting a compliment of vitamins that he wouldn’t always get in his diet. We use probiotics, at times, to help support gut health. There are always options, in terms of the general health side.

In the pre-season, we spend some time trying to put some muscle-mass on Alex. So, good quality protein is really key for us in that period. If he is not getting enough from food then we can supplement with powders and protein-based snacks.

How does Alex’s nutrition differ in a race weekend compared to the pre-season?

During a race weekend, we focus a lot on nutrition but for a driver like Alex, who is so focussed on the race, sometimes food slips down the list of priorities (for him). In those circumstances, we’ll supplement with some carb and protein recovery shakes. From our point of view, supplements are a key part of our performance regime. Naturally, we would like to get all of what we need from good healthy foods, and that’s what we aim for, but we are also very conscious that there are high quality supplements out there that we can add to the schedule in order to help buffer those areas where we might not be hitting what we need to on certain occasions.

How does Alex approach nutrition generally?

He makes really good choices when it comes to food and he likes his food, and he likes good food. He will say he’s a good cook but he’s absolutely not (laughs). We have an incredible nutritionist who supports us from a distance with the plans. But the reality for somebody like Alex is that he has a huge energy demand across a race weekend. And even generally across those weeks in between races because we are training, and he’s traveling, then he’s got simulator work, his body is trying to recover, and I would say he’s close to an energy deficit most of the time just because it’s difficult for him to consume the volume of food that he needs.

So, on race weekend, if I see him dipping into the dessert section here and there, I have absolutely no issues with that. Sometimes we need those calories on board from an energy and recovery point of view. About 99% of the time he makes good choices. He likes sweet potato mash, stuff that’s easy to digest, some vegetables or a nice leafy salad with those good antioxidants in there. A good source of protein will be something like chicken, turkey, or some lean fish.

You mentioned that Alex is lean and muscular. Can you talk us through his strength and conditioning?

The neck is obviously a key component of the sport, and we spend a lot of time neck loading. His neck max’s are 78 kilograms plus, in side flexion (side bending) and extension, so he’s incredibly strong. Outside of that, two or three aerobic based sessions per week are really important for Alex, and any driver, because drivers endure 120, 130 bpm for anything up to 5 or 6 hours on a weekend in the car. We do Zone 1 work (55 – 65% HR max) either on a bike or running. Then we’ll intersperse that with some high heartrate HIIT work, bursts of anything from 30 seconds up to 2-minutes, and get his heart rate right up there. Maximizing the stroke volume with really nice oxygenated blood. If we buffer that oxidative capacity and we max that, then I know we’ve got a really strong aerobic base there.

Outside of that, the sessions Alex absolutely hates are the anaerobic sessions. He’s starting to build his tolerances with some lactic sessions (like short, heavy bursts on a bike). They are horrible. There’s no reason to say that they are not. But there are periods during a race when he is tapping into different energy systems and his heartrate will be at 170, 180 bpm, defending positions, overtaking cars, so he needs to be able to exist in that zone as well. How he executes these aerobic and anaerobic sessions tells me more about where he’s at from an overall, and general readiness point of view.

Singapore is coming up in September, so we’ve got sessions booked where we will get into a humidity chamber in order to recreate those conditions and will start to acclimatize Alex’s body before we even leave the UK. That’s the level of prep that we need to do to.

Having worked in F1 for several years, what impresses you most about Alex and other F1 drivers?

What impresses me the most is that these are athletes that have to exist on the broadest spectrums of physical fitness. In a weird way, they are very similar to boxers, in terms of needing a really good aerobic base, really good anaerobic base, and strength and power are key for success. But it’s also technical and tactical and I think what makes F1 a little bit different is the environmental conditions.

We talked about Singapore; we talked about Qatar. If you take Hungary, the track temperature was 140°F/ 60°C plus. And not only are they in the car for an hour and a half, driving at 190 mph/ 320 kph, enduring up to 6G corners, but they also have to react with precision. Then, they are constantly communicating with the engineers with information on tires, strategy, so that informed decisions can be made at the pit and in the factory in order to determine the success of the race. So, it’s the cognitive level, to be able to perform at that high execution rate while still withstanding those environmental conditions and physical load. It’s really, really impressive.

Patrick will support Alex when the F1 season continues with Round 15 in the Netherlands on August 23-25.

Follow Patrick Harding on Instagram!

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For men, it’s often about the ego. For decades, the universal question of strength has been “What do you bench press?” It’s the most glamorized exercise in the gym. You can call it the 100-meter dash of weight training. Pushing the most weight equals the most bragging rights, and whatever form and technique it takes to get there is fair game.

Then the reigning king gets a shoulder injury and his throne is usurped by another half-repper.

For an average person looking to train for health and proper muscle balance, the bench press is not as important as other lifts. But truth is truth: People want to get bigger and stronger – and training the bench to jack up the pecs and improve upper body pressing strength can come in handy. Here’s a bench press tips guide to make sure you’re moving the most weight you can, properly.

1. Start with a Grip Comfortable for You

The first thing many novice lifters default to is a wider grip. Not only does it allow for the outer chest (attachment points) to get slightly more stimulated, but it also can shorten the bar’s range of motion, making it possible to move more weight.

Though the above may be true, it could happen at the expense of your shoulders. Lifters who have longer arms or who are just taller in general don’t always fare well with this cue. Unwanted shoulder stress can wreak havoc on a strong bench press. It’s important make sure that your hand position lines up with the geometry of your body and the physics of the movement.

Oftentimes, a lifter will use a wider grip with flared elbows, and lower the bar to the same spot on the torso that he would when using a narrower grip. This is one of the biggest rookie mistakes in the game. As a general rule of thumb, a narrowed grip should equal a placement lower on the torso (toward the navel) and a wider grip should equal a placement higher up on the torso (towards the face). Following this guide will ensure that the elbows and forearms correspond and position themselves vertically under the bar for the best force production you can apply.

Training

Narrow vs. Wide Bench Press Grip

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2. Train Your Upper Back

The bench press is an exercise that requires plenty of stability for it to be strong. Given its demands on the shoulder capsule, the scapulae and the muscles that attach to it are the ones that need the most attention. Decent form and just training the bench often can get you somewhere. Eventually, though you plateau over time—because something’s gotta give. The hidden truth comes in training the upper back.

You’ll be hard pressed to find a 400-plus bencher with a pair of chicken wing shoulder blades. Use horizontal pulling exercises like seated rows, inverted rows, reverse flyes, one arm dumbbell rows and bentover rows to improve the strength of the shoulder retractors and external rotators like the rhomboids, rotator cuff muscles and rear deltoids. Even the upper traps can act as huge stabilizers to the bench press for intermediate lifters. The message is simple. The stronger you get at pulling, the stronger you’ll be at pushing. Don’t believe this bench press tips? Try it.

Back Exercises

The Top 5 Exercises To Build a Bigger Back

Build a bigger upper body with these important exercises.

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3. Know How to Bench Press the Right Way

Sounds silly, right? Well the truth of the matter is that it’s one of the most commonly botched movements in the gym. From half-reppers to those who pick their feet off of the ground to prevent “cheating,” the bench press definitely has the most diverse group of form fails I’ve ever seen.

The truth is, the bench press is one of the most technical lifts out there. It actually allows for more margin for error than your standard biceps curl or row. The common fluffy cues like “your entire back should be flat against the bench,” and “knees at 90 degrees” should be sent to the crypt immediately. You need to get into the right position to get the back muscles tight and involved in supporting the shoulder, and to bear the most load. Check out the video below for a thorough bench press rundown.

Bench Press Tips Summary

Remember this: You’ve got bigger fish to fry than worrying too much about a bigger bench. So take these cues and tips with an open mind, and only for what they’re worth. In my eyes, having a bigger squat, deadlift, and overhead press will give you more bang for your buck as a strong human being. Also, if size is your primary focus, there are other chest exercises that can take you far. For example, give the dumbbell incline press a try.

With that said, use these bench press tips to give your best when you decide to use the exercise. Don’t be a Monday zealot – much less a Monday zealot with bad form and a weak lift.

It doesn’t have to be your “normal” day, or something you’ll just “get used to.” We talked to two doctors who shared some evidence-based tips on how to lift the fog and prevent it from settling in in the first place.

Causes Of Afternoon Brain Fog

While “brain fog” isn’t an official medical diagnosis, naturopathic doctor Nick Bitz says ”it is a commonly used term to describe these symptoms.” He adds that it doesn’t come out of the blue, but rather is a result of multiple contributing factors. He highlights poor diet (especially fast foods and leftovers), dehydration, non-restorative sleep, stress, erratic blood sugar levels, and excessive screen time. Plus, he says, “I’d also add ‘generalized aging’ to the list.”

Dr. Patrick Porter, brain researcher, doubles down on those initial causes. He adds that prolonged sedentary behavior as an unwanted cherry  on top. He notes that “every 20 minutes of sitting is equivalent to smoking a cigarette in terms of its negative impact on health. A sedentary lifestyle can cause undue stress to the nervous system because our brain needs movement and oxygen to function at its best.”

He points out a natural occurrence that also contributes to this dip. “Our natural circadian rhythm typically includes a dip in alertness in the early afternoon, contributing to this feeling of fogginess. This is partly due to a natural drop in body temperature of about 2 degrees around 2 p.m.”

Your behaviors, however, aren’t the only ones to blame for your fried brain. The environment in which you work can either boost your cognitive performance or dampen it. Dr. Bitz refers to this as the “sick building syndrome”, which may be an extreme example, but is a recognized phenomenon that highlights the deep connection between our health and the environment.

“Subtle factors such as sitting in a non-ergonomic chair, being in a poorly ventilated room, enduring harsh fluorescent lighting, and exposure to off-gassing from furniture or carpets can all significantly contribute to brain fog and diminished cognitive performance,” he says, adding that “I was taught early on, and I still believe it today, that your surrounding environment helps set the tone for your mental state. It is possible to improve mental clarity by optimizing your physical space.”

Active Lifestyle

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Tips To Tackle Afternoon Brain Fog

Improvement is possible. Much like a non-efficient training program can be tweaked to push you through a plateau, certain practices, biohacks, and tools can help address that afternoon slump.

Whether you wish to be proactive and avoid crashing in the first place, or need some tools to tackle it as it creeps on, here’s what Bitz and Porter recommend.

Taking short micro-breaks during the day can go a long way and help you break through the fog. There are a variety of options as to what you can do to pause your brain going into a smoky overdrive. Movement and taking short, frequent walks, and stretching can help get the blood moving and reset the mind. “Personally, I love breathing exercises such as deep belly breathing or alternate nostril breathing,” Dr. Bitz says.

Porter underscores that breathwork and meditation techniques don’t only help “alleviate brain fog by reducing stress and increasing oxygen supply to the brain. They can activate the parasympathetic nervous system, promoting relaxation and mental clarity.”

In case you’re wondering: Is diving head first into your pantry for snacks is a good idea? No, it’s not. You’ve probably heard of the gut-brain axis, a bi-directional communication between the intestines and the central nervous system. However, there’s more.

According to Bitz, there is a newer concept—”brain-glucose axis” or the “brain-insulin-glucose axis.” This highlights the relationship between brain function and glucose metabolism. “Glucose is the primary source of energy for the brain,” he says. “So maintaining healthy glucose levels is essential for cognitive function and overall brain health,”

Refuel with Food Wisely

While it makes sense that you’d be craving carbs during one of these crashes, what you eat to refuel matters. Consuming a steady and balanced intake of macronutrients throughout the day helps to maintain a steady and balanced glucose level.  This can include healthy fats, clean protein, and complex carbohydrates. “As a hard rule, I recommend abstaining from non-caloric sweeteners such as stevia, sucralose, and xylitol.” Bitz says. “Instead, opt for foods and products that provide real sugar to feed the brain.”

Here’s a fair question: Will caffeine help or make things worse? The answer is: it depends. Both doctors agree that caffeine can be helpful in moderation, if used at the right time with the right dosage. Too much coffee, however, will agitate the mind. Bitz recommends combining 100 mg of caffeine with 200mg of theanine whenever you need extra focus for cognitively demanding tasks. “It works like a charm,” he ensures.

Supplements can Help

Speaking of supplements, as a formulator, Ayurveda expert, and chief science officer at ProHealth Longevity, Bitz has a handful of go-to botanicals and compounds that can help.

He’s a “huge fan” of taking 6-12mg of astaxanthin per day. “It is helpful for relieving eye fatigue caused by screen time,” he says. He adds that strained eyes are a common contributor to brain fog.

He also recommends a dab of essential oil, applied topically on the temples, to invigorate and refresh a dull mind. “And in the long run, adaptogenic herbs such as bacopa or holy basil can help create a state of ‘sattva’ or clarity inside the mind,” he says.

If you love tools and gadgets, Dr. Porter and Dr. Bitz shared with us a handful that may help give you that final umph to crush your day.

Red light therapy, sauna sessions, ice baths, yoga, and meditation devices, like Porter’s invention, the BrainTap, may just be the break your mind needs to think clearly again. Each of those may take anywhere between 10 to 25 minutes. If you, however, can’t step away from your desk, Bitz has a few low-budget hacks that might help. These include blue light-blocking glasses, chewing gum, drinking sparkling water, and practicing alternate nostril breathing.

Next time you feel that dreaded slump creeping in, remember that a few small changes can make a big difference. From optimizing your diet and staying hydrated to incorporating strategic breaks and breathwork, these expert-recommended tips are designed to keep you sharp and alert throughout the day. Don’t underestimate the power of quality supplements, a well-balanced environment, and a touch of modern day biohacking to keep brain fog at bay.

The 2023 Arizona Pro winner wants to return to the Olympia stage as well. To do that, she must win a show this season before the cutoff date of Sept. 15, 2024.

That is why she and coach Jami DeBernard of Fit Body Fusion are leaving no stone unturned and no weight unlifted in her prep. Part of that prep includes maximizing her glutes and hamstrings. If you feel you need improvement in these areas, save this workout and take it to the gym with you. Rest 60 seconds between each set of these movements.

Iulia Baba Bikini Pro Glute and Hamstring Workout

EXERCISE 1
Hip Thrust/Booty Builder Machine: 4 sets of 15 reps

The session begins with the largest muscle group in the body. Baba does not compete in Wellness, but she must make sure every area is developed well enough to be in contention for the win. The tips she shares here can help you kick off this session properly.

“Position your feet so they are hip – width apart for optimal stability. Keep your chin tucked and gaze straight ahead,” Iulia Baba says. “Opt for lighter weights to focus on perfecting your form and movement execution.”

EXERCISE 2
Abductors: 4 sets of 15 reps

The abductors push the legs away from the body, and they are visible every time a competitor turns to the side in transition. Focusing on these details is why she is usually in contention for a win when she competes. The machine alone will get the job done, but her execution and bonus tip can serve you well.

“Maintain a straight posture or lean slightly forward during this exercise, and nhance the challenge by using an elastic band for greater muscle engagement.”

EXERCISE 3
Reverse Lunge: 3 sets of 15 reps

This exercise can be done with dumbbells or kettlebells. Whether you choose to go with one weight or two, she has a strategy that can help you.

“When using one weight, hold it on the side of the leg stepping back. For dual weights, ensure they have different weights and hold the heaviest on the leg moving to the rear.”

EXERCISE 4
Dumbbell Deadlift: 4 sets of 15 reps

Yes, the deadlift is traditionally performed with a barbell, but Baba found that dumbbells are better suited for her training needs.

“Holding the weights at your sides allows for a more upright torso position and better engagement of the posterior chain muscles (like the hamstrings and glutes) that are the primary movers in the deadlift,” she explained. “Holding the weights in front places more strain on the lower back and can make it harder to maintain proper form throughout the lift.”

EXERCISE 5
Hyperextension: 3 sets of 20 reps

Many fitness enthusiasts use the hyperextension for the lower back, and it does work that area, but it is also great for the glutes and hamstrings, which is why she has it in her workout.

“Eyes looking downward, chin tucked, upper back rounded,” she advised. She also emphasized that the hips and shoulders are not in line at full extension.

EXERCISE 6
Medicine Ball Kickback: 3 sets of 20 reps

Baba wants to finish her sessions knowing she left it all on the gym floor. That is why she ends with Medicine Ball Kickbacks and gives whatever she has left in the tank before calling it a day.

“This exercise is always executed at the end of my workout, like a burn out set. I always try to do 2-3 sets for as many reps as possible (AMRAP).”

As of this writing, Baba intends to enter the World Klash Championships Pro in Charleston, SC on Aug. 24. She may enter the San Antonio Pro on Sept. 14 as well. If she wins either show, she will join the rest of the world’s best Bikini division athletes on the Olympia stage at the Resorts World in Las Vegas, NV on Oct. 10-13. For more information about the Olympia, go to www.mrolympia.com . You can follow Baba on Instagram @iulia_baba.

Chest Exercises

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Benefits of Cable Crossovers?

In an Instagram post made on July 31, 2024, Heath explains that this exercise is one of his favorite movements, and dishes out his secrets for performing them with maximum pump. Attach two single grip handles to the cable machine at around chest height. This will make sure that you target the pecs for adding mass to your upper body. In fact, studies have shown that the cable crossover, barbell bench press, and pec dec came tops for chest isolation, beating out inclined dumbbell fly’s and even the chest press machine.

Phil Heath’s 3 Tips For Cable Crossovers

Foot Position

“I’ve got one foot slightly in front of the other,” demonstrated the bodybuilding legend, explaining that he observes many people attempting the move with their feet together. Instead, his feet are around shoulder width apart as he places one front a little before the other. “You need to have one foot in front of the other as this allows a solid base and ensures more focus on the muscle,” read his accompanying caption.

Engaged Lower Back

“You want to actually have your lower back, tight,” says Heath. “Raising your chest up.” The icon explains that engaging the lower back actually helps with lifting the chest up, providing the ultimate squeeze. He doesn’t need to lean forward however, because he’s already working with a solid base thanks to point one.

Stretch and Hug

Heath illustrates how he casts his arms out wide to get a good stretch, before pulling the cables together for a big “bear hug.” He explains; “It should feel like you are bear bugging the movement, (placing your body) not behind the elbows so much, and allowing for the chest to open nice and wide giving the best contraction of the muscle because that (is) what it’s all about.”

While you will be targeting your pecs for the much-coveted fuller chest, you will also work your anterior deltoids in the shoulders, and your biceps.

Give them a try for yourself, and follow Phil Heath on Instagram!

What is the YBell?

What We Like About The YBell

• It saves you from buying more equipment. This isn’t a kettlebell or dumbbell, but it replicates both tools well enough. Technically, any movement you can do with a dumbbell (think curls and presses), you can do with a kettlebell, but it feels awkward. The YBell offers you the functionality of a kettlebell with the option to lift it like a dumbbell.
• It’s great for circuit training. The YBell allows you to perform more movements more efficiently than using both a dumbbell and a kettlebell. You can perform kettlebell swings, biceps curls, push-ups, and front-rack kettlebell squats, one after the other, without having to put the weight down.
• It offers stability. In the tour with Zeigler and Sepe, Santucci mentions that the YBell sits on the wrist during specific movements, like curls, thanks to the three outside bars.  ‘

What to Consider

• YBells will feel weird (at first). As we mentioned, the YBell isn’t a dumbbell or a kettlebell, so don’t expect it to feel the same as using either tool. You may need to adjust your stance for kettlebell swings using the YBell. Pressing may also feel a little wonky since the weight is centered around your hand.
• You’re limited by weight. The heaviest YBell available is 44 pounds. If you’re an intermediate to advanced lifter, chances are you won’t find them challenging enough for compound exercises like dumbbell bench press or rows. They’re great for high-volume workouts, but if you want to build strength, you’ll quickly outgrow the YBell.
• You may prefer traditional equipment. Like our first point, you may like swinging an actual kettlebell, especially if you prefer heavy swings (over 50 pounds).

Ready to change your post-workout recovery game? A couch designed for your needs and space is the perfect way to maximize your rest and recovery.

There’s more to a custom couch than meets the eye when it comes to fitness recovery. By going beyond the merely comfortable couches you can find at most furniture stores, you’ll be making an investment in your health. A durable yet comfortable resting spot will do wonders for your body and mental health along your fitness journey.

The Importance of Rest and Recovery

Getting enough rest after a workout is key to supercharging your fitness goals. If you want to make serious, significant progress, you will need to work regular recovery days into your routine. Your body doesn’t just crave rest – it’s required.

Let’s dive deeper into the crucial impact rest periods have on your body:

• Muscle recovery allows your muscles to grow stronger. As we exercise, we create small tears in our muscles. Allowing these tears to heal enables our muscles to grow bigger and stronger. This doesn’t happen unless you are at rest.
• It’s possible to overexert yourself leading to a condition called overtraining syndrome. Caused by a lack of quality rest, this leads to an increased risk of dehydration, poor mood, and increased levels of body fat.
• Fitness is not only a physical journey – rest allows you to relax and strengthen your mind for the mental stresses of your regimen.
• In the same way, recovery days allow you to push yourself in your workouts. Consistent, high-quality rest is crucial for increasing your performance over time.

Clearly, it’s important to take your rest days seriously. Not only should you fuel your body with nourishing foods and allow your mind to relax, but you also need to physically rest your body to enjoy the full benefits of allowing yourself to recover.

Many find it difficult to take an actual day off from the gym. For some of us, working out is the best way to relieve stress. That’s why it’s so important to build in rest days and learn how to relax, both mentally and physically.

Here’s the good news: you don’t have to lay in bed all day to properly rest from a workout, especially when you have a custom couch in your favorite relaxation spot.

The Role of A Couch in Post-Workout Recovery

A comfortable couch does more than provide a place for you to sit post-cooldown. Compared to other types of living chairs, a couch offers the perfect mix of softness and support for proper rest without compromising on posture. Durable, quality material means you can do everything from seated light stretching to enjoying a post-workout snack.

A couch also provides a wonderful opportunity for maximizing your recovery time. As we just mentioned, the support offered by a couch makes it ideal for seated stretching. Stretches that help you relax, release tension, and alleviate muscle soreness all benefit from having a strong foundation. A couch is also a wonderful place to read or practice mindfulness to melt away stress.

As you can see, the best couches for restful recovery are high-quality and built with both comfort and support in mind. While it may be tempting to opt for a plush model that allows you to “sink in” and relax, you’ll want to give your body proper rest by sitting or lying on a supportive cushion. Find the right balance that allows you to mindfully read or indulge in a hobby while still being comfortable enough for a recovery nap.

Speaking of balance, a couch compliments a well-balanced lifestyle. Rather than buying another designated piece of gear that’s tailored for recovery, a couch offers many of the same benefits while maintaining usefulness in other areas of your life. If you find yourself struggling to take a rest day, having a designated space that you love can make it that much easier to convince yourself to take a day off.

One of the best ways to ensure you get exactly what you need out of your designated “recovery couch” is by placing a custom order. Let’s take a look at some of the best custom couch companies on the market and go over each option with rest days in mind.

Our Favorite Couches for Recovery

DreamSofa offers a quality selection of custom couches at affordable rates. For example, their Alexandria Panel sectional can be customized to a variety of lengths and fabric choices, like all their couches. However, this particular couch comes with a panel designed to allow you to lie down and rest. The durable construction and quality fabric mean there’s no need to worry about regular use after every workout and each rest day. Available in a variety of size combinations, a DreamSofa is the perfect way to maximize your space and your recovery rest.

Lovesac offers couches that are considerably plush (and some would argue too much so for a recovery spot) and made with standard couch fabric. The ability to rearrange your sections allows for awesome flexibility that’s perfect for family life; however, if you choose these couches as your rest spot, you will be making some compromises.

Arhaus sectional couches offer the peak of luxury, so much so that while many swear by their comfort, few would call them a proper recovery couch. The durable cushions provide comfort, while the soft palette of fabric choices means that sweat, snacks, and liquids pose a real threat to your couch. However, the construction of the couches makes for excellent support, which means this may be the right couch for you if you need extra encouragement to maintain good posture.

How to Choose the Right Couch for You

With so many options available, picking the right couch can seem like a draining task. However, keep in mind all that you’ve learned. A couch should work for both your fitness routine and your family life! Overall, the most important part about a recovery couch is that you find it restful and enjoy using it as an intentional spot to unwind from your fitness routine.

Choosing the right couch for your needs will come down to a variety of factors, including:

• Personal fitness regime
• Preferred comfort level
• Available space in your home
• Budget and style preferences

There are many things to ask yourself and consider. If you’re reasonably tall, you’ll want a longer couch for you to stretch out comfortably. Those who loathe cleaning may have a preference for leather couches over fabric. However, fabric couches offer a variety of styles and feel cozier, making it easier to relax. A couch with a chaise is an excellent choice for those looking to recline and meditate or anyone with neck issues.

Above all, you’ll want to pick a durable couch with quality construction that fits your needs and taste. Depending on your budget, there’s often no need to compromise, especially when ordering a custom couch. By arming yourself with the knowledge on how to make the right choice, you can rest assured that you’re making a sound investment in how you rest.

Maximizing Your Recovery Time on the Couch

Whether you spend your recovery days watching television or reading self-help books, we all want to make the most of our time outside the gym. Here are a few final pointers on how you can maximize the time you spend on your plush new couch:

• Take breaks from sedimentary rest to do seated stretching, such as the chin-to-chest stretch, hamstring stretch, or wide-arm chest stretch. Don’t underestimate a good stretch!
• Browse social media and your favorite resources for new exercises, stretches, and recovery techniques to add to your regime.
• Take the time to meditate, write in a gratitude journal, or simply rest without distraction. It’s important to thank your body for all the hard work and give yourself the rest you truly deserve.
• Incorporate something you love into your time on the couch that’s completely non-fitness related. Call a dear friend, watch your favorite show, or listen to a new album. Whatever makes you happy will leave you feeling energized and refreshed, ready to take on your next workout with a renewed sense of focus.

Overall, it’s a great idea to incorporate a custom couch as part of your post-workout routine. You can significantly enhance your recovery process and the quality of your rest days. Designed to provide optimal comfort and just the right amount of support, a custom couch can ease the muscle soreness that often makes rest days stressful. When you invest in a high-quality couch, you’re making an investment in your physical and mental health as well as your home. Keep in mind that recovery is just as important as your workout, and keep striving!

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

Swanson became the shortest Harlem Globetrotter in the team’s history in 2017 and in 2019, Tompkins would become the second shortest. At 4’5’’ and 4’6’’ feet, the brothers have traveled the world, become a source of inspirations to children and others with dwarfism. They are walking testaments of those lessons their mom (who is also a little person) instilled in them.

The Globetrotters will debut its first-ever sports residency in history this August with The Harlem Globetrotters Experience at American Dream in New Jersey. From August 16 through August 25, the event will showcase 16 live games. Being a member on the legendary team comes with a lot of practice and perfecting your skills. Tompkins spoke with M&F on those life lessons from his mother, the influence of his big brother and making a positive impact on his community.

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Justin Tompkins Knows That Mother Knows Best

Tompkins says his mom is one of the most famous little persons in Harlem. She was a fixture a celebrity events, basketball games, and parties. Most importantly, Swanson raised her boys to believe there wasn’t anything they couldn’t do. They never had to worry about feeling out of place anywhere because they were with mama and she didn’t tolerate any disrespect.

“By her standing her ground, it made us stand our ground everywhere we would go,” Tompkins said. “I remember one time when we were kids. We were in a cab and the driver was on the phone. He said a joke about us to the person he was talking to and she threw water at him before we got out.”

Growing up in the Frederick Douglass projects, there isn’t any room for being meek, and Swanson knew this. No matter how many fans and followers her sons have gained as Globetrotters, she’ll always be their biggest supporter.

There is No Love Like the Love For a Brother

Streetball was where Tompkins would make a name for himself. Like any younger brother, he would tail Swanson to Douglass Court on 101st St and like everyone else in the neighborhood, he became a spectator. Both were used to the short jokes and insults but Tompkins saw that talk dissipate when he watched his brother play.  He saw that there was a respect the game gave those who could hold their own.

“When he was crossing people up as a kid, he got a lot of positive feedback from that,” Tompkins said. “As a little person, we weren’t getting much good feedback when we did anything because we were different from others. Once I saw the response he got from playing basketball, that made me want to do it.”

Just like Swanson before him, Tompkins would soon become a local legend himself, garnering ooh’s and ahh’s and having the capability of sending a crowd into hysteria. It was only fitting that when Swanson became a Globetrotter, Tompkins would soon follow.

Anything is Possible for Justin Tompkins

Justin Tompkins is going into his fifth year as a Globetrotter. He’s traveled to almost every state and gets to play the game he loves while doing so. There was a time when he would be happy to just blend in when being out and about. Now, he can’t walk around his city without someone asking him for a photo or an overconfident child challenging him to a game of one-one-one.

While basketball is what he’s primarily known for, Tompkins is also into boxing. He just got off of a wrestling tour, completed a survival show and he still has several of goals and aspirations. One of the most important ones to him is to one day open up campsX and programs for those with dwarfism to help them pursue whatever career path they decide. “I want to be a person that makes a big impact on my community,” he says.

For now, Tompkins is happy crossing up helpless Washington Generals, putting his talents on display for the world while continuing to show an entire community the outcome of the belief and words his mom spoke unto him and his brother during their childhood: You can do anything.

Justin Tompkins Killer X-Over Workout Plan

 Monday (Chest and Core)

• Pushups: 100 reps (sets of 10-12 till completion)
• Incline Pushups: 50 reps
• Pec Flies: 5 sets, 10 reps
• Leg Raises: 50 reps
• Situps: 50 reps

Tuesday (Arms)

• Warmup: 2-mile run
• Seated Dumbbell Bicep curls: 5 sets, 10 reps
• Seated Triceps Pushdown: Five sets, 10 reps
• Toe Raises: 100 reps
• Leg Extensions: 5 sets, 12 reps

Wednesday (Back and Shoulders)

• Side Lateral Dumbbell Shoulder Raise: 5 sets, 10 reps
• Dumbbell Front Raise: 5 sets, 10 reps
• Shoulder Press: 5 sets 10 reps
• Pullups: 40 reps (4 variations x 10 reps each)
• Leg Raise: 50 reps
• Situp: 50 reps

Repeat Thursday, Friday, and Saturday.

Sunday: Rest day and the following week, Tompkins increases the weight and drops the amount of sets.

Follow Justin on Instagram @april1stjust

It’s one of those exercises that looks simple but packs a backside punch, and it’s versatile enough to fit into almost any workout. Want to boost your hamstring muscle and strength? Check. Need to strengthen your core? Double-check. Are you looking for a challenge that doesn’t require tying you up in knots? Check check check!

Explore why the stability ball hamstring curl should become a prime-time exercise in your next lower body workout.

Leg Exercises

Make Greater Hamstring Gains With This Stability B...

Stability ball hamstring curls will help build a stronger, more resilient lower body.

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What is the Stability Ball Hamstring Curl?

The stability ball hamstring curl is simple, effective, and versatile—like the Swiss Army knife of lower body exercises. At its core (pun intended), this exercise is about strengthening the hamstrings, glutes, and core in one fluid movement. But this hamstring curl stands out because of the stability ball, which adds an extra layer of difficulty by challenging your balance and coordination.

How To Perform The Stability Ball Hamstring Curl

Let’s get down to the nitty-gritty of how to perform the stability ball hamstring curl with good form. This move might look easy, but the devil is in the details.

Step 1: Positioning

Start by lying on your back with your legs extended and heels resting on a stability ball. Your arms should be at your sides, providing support and balance. Then, get your back flat and core braced.

Step 2: The Curl

From here, lift your hips off the ground, forming a straight line from your shoulders to your heels. Dig your heels into the ball and slowly curl it towards your glutes via knee flexion. Keep your hips elevated the entire time; movement should be controlled and deliberate.

Step 3: Return

Reverse the motion once you’ve brought the ball as close to your glutes as possible. Slowly extend your legs, allowing the ball to roll back to the starting position. You can lower your hips to the ground and perform a hip extension before the curl or keep them elevated for the entire exercise.

Muscles Trained With the Stability Ball Hamstring Curl

This exercise isn’t just about making your hamstrings burn. This multitasker exercise targets key muscle groups critical to lower body strength and stability.

Hamstrings:

The hamstrings are the primary muscle group engaged during the curl. When you pull that ball toward your glutes, your hamstrings are firing on all cylinders.

Glutes:

Your glutes work isometrically to keep your hips elevated throughout the movement. When you squeeze your glutes to maintain that straight line from your shoulders to your heels, you’re supporting the hamstrings and giving your butt the attention it deserves.

Core:

Your midsection is on double duty, helping to stabilize you and maintain good form. A braced core prevents your lower back and hips from sagging.

Calves:

But wait, there is more. Your calves also get in on the action, especially when you dig your heels into the ball to curl it toward you. They assist in the curl and help stabilize your ankles.

Stability Ball Hamstring Curl Benefits

The Stability ball hamstring curl is a sneaky exercise like bulgarian split squats. After a few reps, you’re thinking, what is all the fuss about? After about six reps or so, you know what the fuss is about. Here’s why you should make it a workout regular.

Improved Hamstring Strength

Your hamstrings are the powerhouse behind many athletic movements, from running to jumping. The stability ball hamstring curl specifically targets these posterior muscles to build strength and endurance where it counts. The curl trains two primary hamstring functions: a knee flexor and a hip extender. This makes it an excellent exercise for strengthening your hammies without heavy weights.

Enhanced Core Stability

This exercise isn’t just about your legs; it’s also a core workout. Keeping your hips up and your body straight requires core engagement. This improves core stability, transferring to other exercises that need core strength.

Injury Prevention

One of the most significant benefits of this exercise is its ability to prevent lower body injuries. By strengthening the hamstrings and glutes, you protect your lower back and knees from the strains and pains of weak or imbalanced muscles. Furthermore, hamstring strains are due to quad/hamstring strength imbalances or a lack of eccentric strength, which this exercise can rectify with good form.

3 Common Stability Ball Hamstring Curl Mistakes and Fixes

As effective as the this exercise is, it’s also an exercise where not paying attention can lead to issues—reduced effectiveness or, worse, injury. Here are three common mistakes and how to fix them.

Your Dropping Your Hips

One of the biggest mistakes is letting your hips drop. When your hips sag, you take the focus off your hamstrings and glutes, risking unnecessary strain on your lower back.

Fix It: Squeeze your glutes hard and keep a straight line from your shoulders to your knees. This will ensure that your hamstrings and glutes are doing their job. If you need further assistance, performing it in front of a mirror helps.

You’re going too fast

We’ve all been guilty of trying to speed through exercises, especially when they start to burn. But rushing through the Stability Ball Hamstring Curl means you’re likely to lose control, which reduces the muscles’ time under tension and increases your risk of ending up on a workout blooper reel.

Fix It: Slow it down. The stability ball hamstring curl is all about control. Focus on smooth movements when flexing and extending your knees. The slower tempo will maximize time under tension and improve your backside gains.

Neglecting Core Engagement

It’s easy to forget about your core when focused on working your hamstrings and glutes, but letting your core slack will reduce exercise effectiveness and cause the dreaded hip sag explained above.

Fix It: Keep your core braced as if you were about to take a punch in the stomach. This will help stabilize your spine and keep your body in the correct position throughout the exercise.

Stability Ball Hamstring Curl Workout Suggestions

For Strength and Muscle

If you want to build stronger hamstrings and glutes, focus on lower reps with higher intensity by using a slow tempo to your advantage.

Sets: 3-4 sets

Reps: 8-12 reps

Rest: 60-90 seconds between sets

For Endurance and Stability

If you aim to improve muscular endurance and core stability, opt for higher reps.

Sets: 2-3 sets

Reps: 12-16 reps

Rest: 30-45 seconds between sets

For Rehabilitation or Warmup

If you’re recovering from an injury or want to activate your hamstrings and glutes before a workout, follow the sets and reps below.

Sets: 1-3 sets

Reps: 8-15 reps

Rest: 60 seconds between sets

Lose Fat

13 Healthy(ish) Beers to Drink Post-Workout

Try one of these guilt-free brews.

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Angermeier became a viral sensation on Instagram and TikTok, after videos of her carrying multiple steins of beer had viewers both impressed and suddenly feeling in need of a tipple all at the same time. The dainty-drink-deliverer packs some serious power as she is seen in one clip walking up flights of stairs with no less than thirteen glasses. “I tried to pick up several like that at the Oktoberfest at corporate functions in the 90s as a person that did martial arts etc, I failed miserably,” commented one her followers. “Talent, strength and balance,” added another. “That is not easy!”

@verenaangermeier

#volksfest #volksfestbedienung #gäubodenvolksfest #wiesn2023 #oktoberfest #bier #beer #13 #waitress #bavaria #weckmannzelt #bedienung #hardwork

♬ Originalton – Verena

Angermeier builds three stories of beers, handling thirteen glasses at a time. The entire load is estimated to rack up to 66 pounds (30 kilograms). “Even if there are only eight people at the table, they always order thirteen beers so that they can film me with the beer tower,” the joy maker told the website Bild. The waitress herself weighs in at under 110 pounds (50 kilograms), meaning that her work shifts become serious workouts.

Oktoberfest enthusiasts, including Arnold Schwarzenegger, attended the beer bash in their thousands, and don’t want to wait too long for their next stein. Angermeier says that she invented the pyramid technique, “Out of necessity,” she explains. “Because I’m so small, I needed a solution that is best way through a full beer tent.” Combining beer and lifting sounds like a recipe for a fun future Olympic sport!

Follow the dream girl on Instagram and TikTok.

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For more up to date information on the 2024 IFBB Pro League Tampa Pro contest click here! and follow them on instagram here!

Men’s Bodybuilding Winner: Jon Delarosa

Fitness Winner: Amber Steffen

Wellness Winner

Ben Weider Lifetime Achievement Award: Ronnie Coleman

Visit the Wings of Strength website Here for More Coverage!

All photos provided by Chris Nicoll

It’s vulnerable, melancholy melodies found in his hits “Mr. Meyers” and “Foolin’ Ourselves” that have become the 23-year-old’s latest creative compulsion. His soft, folksy riffs seem to be catching on, as millions of fans have already flocked to his music on the internet.

“They’re really just easier to write,” he says. “I think I gravitate toward writing sadder melodies. It’s kind of just whatever I feel inspired or experienced. I hope that there’s some happy songs that I write in the future, but it’s a sad song theme right now.”

As his history suggests, when Honer obsessively locks in on an objective, the result is usually excellence.. The Arizona native, who now calls Nashville home, has gone from promising gymnastics prodigy to All-conference diver to now universally recognized folk-country recording artist.  Currently in the middle of U.S. Nowhere Fast tour in support of his recently released album Fighting For.

“Playing in front of my audience is my favorite thing to do,” he says. “My whole band’s from Arizona, and we have really, really good time on stage, and I think everyone else is having a good time too in the audience, but it’s a lot of lot of sad songs—and a good amount of upbeat songs too.”

His unique country style has become huge on social media, with nearly five million likes on TikTok. Making Honer’s musical success even more unique is that it was just two years ago he had serious doubts about even continuing making music. For a moment, there were doubts after an embarrassingly disappointing appearance on American Idol. Honer felt he brought his best to the audition, yet received what seemed like the worst review possible. All three judges panned his performance.

Even though the criticism stung, luckily for Honer, as a world-class collegiate diver, he had experience dealing with judges. Just like bad music reviews, he used lower scores to work on weaknesses—through tweaking his training regimen. It made Honer a stronger athlete, and with music, using criticism as fuel is turning the singer into one of country music’s top up and coming artists.

“Being an athlete definitely helped with that, Honer says. “I’ve dealt with a decent amount of rejection, and it really never got to me too much. American Idol was the biggest one I’ve had, so it took a little longer.”

Evan Honer Has Always Been Consumed by Competition

Growing up in Surprise, AZ, about 45 miles northwest of Phoenix, Honer first brush with competition was as an elementary school student. He became consumed by the athleticism and dedication required for gymnastics, and by age 10 Honer had become an Arizona regionals champion. By age 13, however, he had already fallen out of love with gymnastics. He then turned his attention to a pair of different disciplines: trampoline and playing the guitar. “I was a pretty good gymnast,” he says, “but I just got burnt out and wanted to try other things like music.”

When he entered high school, he tried out for the diving team, although he didn’t know much about the sport. ”I wasn’t too familiar with it,” he says.  But with my [gymnastics] background, I was able to pick it up pretty fast.”

When it came to success on the springboard, Honer’s biggest challenge he says, was nailing the hurdle (the final step sequence before taking off). Practice and weightroom moves like single-leg squats he says helped with technique and mobility and allowed him to elevate his skills quicker.

“I feel like, so high school diving was a lot different, because it just wasn’t as serious. There was just a lot of things that should have done to make me a better diver back then.”

Evan Honer Cut Weight to Become All-Conference

However, Honer was talented enough to make it on the WAC Conferences’ California Baptist University (CBU). He says training was totally different—at least 20 a hours a week was spent in the pool and in the weightroom. By the end of his freshman year, he can see his talent increase, as well as his body start to shred, dropping 15 pounds. “I was basically just cutting calories, it was the simplest way for me,” Honer says.  “I just upped my cardio a little bit and then just cut my calories. And it worked for me.”

In 2021, Honer, earned WAC Diver of the Year honors. He also became the first male diver to ever sweep the WAC championships and setting a new CBU and WAC platform score record. At the same time he qualified for the WAC all-Academic Team.

“Diving was my whole life. I became obsessed with it,” he says. “It was just all I ever thought about. When I would watch TV, it would just be diving. By becoming obsessed with it I began setting extremely high goals for myself.

From Trying to Represent America to an ‘American Idol’ Nightmare

After earning all-conference honors, Honer challenged himself to earning a spot at the 2024 Olympics—diving’s highest level. However, during the trials, his score of 369 missed the competition’s cutoff of 380. From there, diving lost its edge in Honer’s busy schedule. “My original plan, since freshman year, was to do a fifth year and try for the [2024] Olympics,” he says. “But my senior year, my interests changed.”

By his senior season, Honer had developed a deeper passion for music than athletics. By no means was it an overnight transition. His days were spent diving, training, and working on academics. At night, however, Honer spent many college performing at open mics and or local clubs throughout Riverside. “[The city] wasn’t huge on music, but I tried my best,” he says.

The more Honer performed, he says more of his inner circle pushed him to reach higher. It was an idea that hadn’t originally registered with him. “At the time I didn’t feel the need to play on the biggest stage in the world,” he says.  “I was kind of OK with how things were. Then it kind of felt like, yeah, maybe this is possible.”

In 2022, Evan Honer took his biggest leap—auditioning for American Idol. After getting the OK from his coach to skip practice, Honer headed to Vegas. In front of the Idol trio of celebrity judges, Honer performed his song, “How Could I Ever.” Hoping for the best, Honer wasn’t prepared for how bad the critique turned out. First, Lionel Ritchie said no, then Katy Perry seconded that assessment. However, the third rejection stung the most. Country superstar Luke Bryan told Honer he was better off returning to diving and not risk his scholarship for music

“That was a tough one, for sure,” he admits. “I struggled with that for months. I started thinking that maybe they were right. Here’s three extremely successful people in the industry telling me it’s not worth it. “

Turning Rejection Into Success

Although he continues to pour out a host of sad songs, Evan Honer can now laugh a little about his American Idol experience. Less than a year after being rejected, he’s established a base of a million monthly listeners on Spotify who are streaming his country tunes faster than even he could have anticipated.

“When it comes down to it, nobody has any idea who the next artist will be to blow up,” he says. “There’s a lot of people that are going to act like they have it figured out, but truly nobody has it figured out.”

He went back to Vegas after the Idol experience and filmed a video for the remake of the Tyler Childers hit “Jersey Giant.” The video went viral. Now with a new album and a tour that continues till the rest of the year, he’s grateful for all those fans and followers who stuck with him.

Thankfully, I’m able to do this full time and and go on the road and share the music, share my music with people that will listen. But yeah, I got three no’s from American Idol first.”

Over time the skills through practice and performance have hardened Honer. The toughness he developed from athletics helped harden him for the cutthroat music biz.

“There’s a lot of divers that are really good in practice, but whether it’s mental or they get nervous, when they go into a competition, everything is thrown out the window,” he says. “I’ve seen so many much better divers than me. But I’ve beaten them because something out of the ordinary gets in the way. It plays a big part.”

With no time in his Nashville schedule to continue diving, Honer now relies on a running regimen—several miles, several days a week—to maintain his athletic physique. But he promises when his career builds so will the country muscle.

“One of my friends just went on tour with Tim McGraw, and he travels with a semi truck that’s like Planet Fitness,” Evan Honer says. “Until I can have one of those, running is going to be what I enjoy with fitness at the moment.”

That’s the reaction as BODi Super Trainer Shaun T makes his bodybuilding debut. Stepping out on the IFBB Texas Pro stage in August 2023, he’s a far cry from the cardio and dance programs that launched him to the top of the fitness world.

Still — this is a stage on which the INSANITY instructor belongs.

Shaun takes home five first-place metals — including Classic Men’s Over 35 and 45.

Shortly after, he releases DIG DEEPER, a strength-training program on BODi (the fitness platform once known as Beachbody).

From the outside looking in, it’s a wild transition: one of the world’s top cardio instructors shifting gears in his 40s and diving into the taxing world of bodybuilding and physique competitions.

But the science suggests more people should be following in Shaun’s footsteps. Since most people hit their peak with weight lifting in their 20s and 30s, incorporating resistance training in your 40s, 50s, and beyond is a great way to stay healthy as you age.

From improving mobility, to “increasing the healthy years of life,” strength training can be a powerful tool for keeping our bodies healthy. This gets more important as we age — because if we don’t use it, we lose it.

Our muscle mass is one of the first things to fall off in the aging process. Because of this, it’s all too easy to view any form of weightlifting as a losing battle.

We don’t have the natural strength we had when we were 18 — and we probably never will again — so what’s the point?

But “who wants to be 18 again?” Shaun asks. “I don’t.”

With DIG DEEPER, the trainer pushes past the limiting belief that our best years are past us. Instead, he reveals strength training as the path to a healthier body at any age.

“You lose 3-5% of your muscle mass each decade … blah, blah, blah,” Shaun laughs. “Ok, so you’re just going to accept that? I can still maintain one hundred percent of what I can maintain. So even if 97% is my new 100%, I can still keep at it. You can too.”

Encouraging everyone to maintain their 100% — no matter what that is — has become the driving motivation behind DIG DEEPER. For long-time fans who are making the jump from cardio to weightlifting alongside Shaun — and BODi users looking to “use it rather than lose it,” the program remains a hit half a year after launch.

“Not everyone is aspiring to have a six-pack,” he says. “They’re aspiring to be strong and keep strong.”

Shaun notes one person — a 65-year-old gentleman who was born with a degenerative disc disease — who was able to get from 18% to 12% body fat with DIG DEEPER.

“Everyone told him he would not be able to do it,” Shaun says, “but look at him now. I’m doing everything in my power to debunk this theory that everything goes downhill as we get older — we just have to do something about it.”

Just as it is with INSANITY, Shaun T’s positive energy pushes people to the max in DIG DEEPER. Whether you’re no stranger to Shaun T’s past programs — or you’re jumping in with the fitness legend for the first time — the program brings a proven, results-driven plan for unlocking your new 100% using strength training.

But before showing others how to DIG DEEPER, Shaun went through a transformation of his own.

“I was teaching a lot of classes and streaming on BODi,” he recalls, “when I started to have shoulder pain. I had to create my workouts around it — and it got to the point I couldn’t even grab a glass out of the kitchen cabinet.”

In light of this injury, Shaun needed shoulder surgery. Afterward, he began physical therapy, where he met Kristen Bennett (now a member of the DIG DEEPER cast) who would forever change his fitness journey.

“She was jacked,” he laughs. “I was like: ‘Can you be my trainer?’ She brought my shoulder back with physical therapy and lifting weights. I just felt so strong — and knew this was it. Weightlifting became my thing.”

Shaun — a dancer, track athlete, and famous for a workout that made him shredded without weights — still keeps cardio as an integral part of his fitness routine. But the addition of weightlifting has helped him find a new 100%, even in his forties.

And, at an age when most people start leaving the sport, Shaun is chasing pro bodybuilding dreams.

“I love to compete,” he says. “This is a sport where I don’t have to compete on the day of the event, ‘cause I do all the competing in the gym. What’s spectacular is that this sport is less about how you compare to other people and more about the work you put in to prepare.”

The secret to staying healthy (even as we age) and the secret to excelling in the bodybuilding stage are the same: it’s about continuing to do the work.

“We used to celebrate and search for the mythical fountain of youth,” Shaun says. “Muscle is that fountain.”

And even as our muscle mass declines, we all have a new 100% to aspire after.

If you want to DIG DEEPER with Super Trainer Shaun T, click here to check out the program on BODi.

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

Tim Gardner has several roles in the sport, including as a judge, the promoter of the Tampa Pro and Chicago Pro shows as well as the Olympia’s World Fitness Expo’s director. Gardner is one of the people that gives everything he has to make the sport better because of how much he loves bodybuilding.

As important as those roles are, he gave himself an even more important one that makes an even bigger impact on children. Gardner, a byproduct of the foster care system, created Fostering Dreams of Tampa Bay, a charity that helps and supports children in foster care.

“We are more than just a foundation; we are FAMILY.”

Their website reports the mission as “to create a brighter future for every child in need.” Children are usually placed in foster care because they are suffering from lack of stability with their families through no choice of their own. Gardner knows about this firsthand as the son of a military father and immigrant mother. “Little Timmy” was removed from their custody after the local child welfare agency was notified that he was being left alone overnight without supervision.

He found himself in an orphanage for a short time, then adopted by a family in North Tampa. This newfound stability led him to excelling in school and becoming a model student. Unfortunately, that would not be the happy ending many kids would hope for.

Less than two years later, he was back in his biological father’s custody with his mother losing all visitation rights. As a result, the father and son moved frequently, and by the time Gardner had entered junior high, he had already been in 12 different schools.

Regardless of the walls Gardner learned in, he zoned in on each class and found school to be the escape that served him best. He would be among the top students every school year. Sports was a great escape as well, and the positive reinforcement from coaches served him well.

The “escapes” were from his home life, where he was being abused and neglected by his father and stepmother. The climax of this was when Gardner was 16 years old, leaving his

father’s home and moving in with a football coach and his family. That was also a temporary setting for him, however.

Ultimately, Gardner forged his own path. He was living out of a car at one point, but he persevered to graduate high school, secured a residence for himself, and worked several jobs to support himself.

From Being Mentored to Mentoring Others

Gardner credited mentors that believed in him for helping him move on to college and receive higher education. As rough as his developmental years were, he managed to not only survive but thrive. That experience made him aware of two things; many kids don’t have that type of fortune, and he could do something about that.

Thus, he created the foundation, and they have been giving all they can to helping the kids that have next to nothing ever since. A presence alone can make a positive difference, and Gardner’s negative experiences can now be used as a positive resource to change the course of many kids’ futures.

The importance of the work speaks for itself as well. According to their research, 25 percent of students in foster care will not graduate, half will develop a substance abuse, and 70 percent of women under 21 will get pregnant.

Gardner knows that these outcomes are preventable, and that the tide can be turned in their favor with the right guidance, support, and most importantly, love. There is no research to back the last component, but many adults that have been children in the system will tell you firsthand that those that have not received the most love appear to be the most capable of providing abundances of it. Through Fostering Dreams of Tampa Bay, Gardner can express love and support to children that could change their lives.

“Every child deserves a second chance and the opportunity to pursue their dream.”

For more information and to offer support for Fostering Dreams of Tampa Bay, click here.

“There’s no such thing as being comfortable in this game,” wrote The Giant Killer in an Instagram post on July, 29, 2024. “Achieving greatness is only found outside your comfort zone.”

Shaun Clarida’s Top 5 Back Exercises For Olympia Training

Here are the go-to exercises for building his back, shared by the man himself. Clarida performs 2 sets of each exercise. Aim for 8-12 heavy reps to gaining muscle.

Pulldowns

Pulldowns are great for adding mass to the lats and strengthening the back, promoting better posture and overall stability. As Clarida demonstrates with his variation, it is important to be upright, and not lean backwards.

Chest Support Rows

The chest support keeps you centered, forcing the back muscles to be the primary load bearer here. You will also work the biceps as you can’t move the weight without your arms. Rows will train your upper, middle, and lower traps in addition to your rhomboids. To a lesser extent, they will also hit the lats.

Barbell Rows

Bent-over barbell rows will build your back and shoulders. You’ll lift the barbell from the floor and then bend over slightly so that your chest is parallel with the ground. From here, you raise and lower the bar for reps. The process of pumping out these bad boys will give you an all-over back workout, activating all the major primary mover muscles as well as the synergistic stabilizing muscles.

Dumbbell High Row

High rows are another compound movement meaning that you’ll train multiple muscles and can work with heavy loads for mega mass gains. High rows will work your upper-back including the delts, thus helping to you to add width to your shoulders. To get the most out of this move, make sure to get a stretch at the bottom of the row and then squeeze at the top in order to engage those posterior shoulder muscles.

Linear Row

The linear row machine that The Giant Killer steps into may not be at your local gym, but you can experiment with the standing cable row. Here, you will tax almost every muscle in the back, in addition to your triceps, biceps, chest, and core, as you lift the load from the ground., making this a great finishing exercise to make sure you’ve worked those muscles to, or close to failure.

Ready for more? Clarida also recently shared his leg day workout, click here to try it out.

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Shaun Clarida Competes for a More Important Reason

His passion for bodybuilding is now a part of a foundation for his family.

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US Army Sergeant Major Greg Keller described himself as a naturally fit kid who played several different sports. He was also pretty sure he knew what he was going to do with his life from a very early age. While many kids of his generation were into video games, he was interested in the military. Both of Greg’s grandfathers served in the Army following World War II, but he read many history books, but reading about the Army Rangers in Vietnam really stood out to him.

He recalled, “I would go to the bookstore and read all of them. I read so many of those books as a kid that I became obsessed with it.”

Later in his childhood, he saw documentaries about the intensity and dedication of those that go through the brutally difficult Navy SEALs “Hell Week” training as well as coverage of the Best Ranger Competition, which fueled his passion about the military even more. By the time “Black Hawk Down” came out in 2001, Keller knew what he was going to do with his life.

“It was over. The only thing I was doing was going into Special Operations, and I was hell bent.”

He wasted no time making an impact, either. Keller was an18B Senior Weapons Sergeant on Special Forces Detachment-Alphas (SFOD-As) in 5th, 19th, and 10th Special Forces Groups (Airborne). He held other roles throughout his career as well, including being the Battalion Support Company First Sergeant, and Technical Information Support Company Sergeant Major.

Aside from becoming a Green Beret, he has earned many honors and awards along the way, including two Silver Stars, three Bronze Stars, two Purple Hearts, Army Commendation Medal for Valor, Special Forces Tab, Ranger Tab, two Army Commendation Medals, Navy Commendation Medal, and three Army Achievement Medals, among other recognitions.

Keller’s wife, Virginia was his high school sweetheart, and she was alongside him for every step of his military career thus far. They had several ups and downs along the way, including in 2021, when her husband suffered a brain stem stroke.

“I went from being pretty fit to being in a hospital bed for several months,” he shared. “The whole right side of my body was completely paralyzed.”

As difficult as that is to overcome, Keller’s doctors said that his fitness was a huge asset for his rehab. The uncertainty that comes from an incident like that can affect the whole family, especially her, who wanted to provide the best support possible for him as well as raising their two kids.

“My connection to fitness came from needing an outlet after his stroke just to manage my stress levels.”

Virginia’s commitment led her to the bodybuilding stage because she felt she needed “something extreme” to work towards. In 2022, she competed in the NPC Bikini division at that year’s Mile High Championships. She placed second in that show’s True Novice Class A. She hadn’t been back onstage since, but that will change in the spring of 2025.

“I haven’t picked a specific show out yet, but I will step onstage again.”

Greg was clearly her biggest supporter, and her performance then and commitment now inspires him as well.

“Quite honestly, it motivates me. Her getting into the gym to this day helps me stay motivated,” he said. “It can be hard to stay motivated when I can’t do what I used to do, but I have to do what I can or else I will lose what I’ve gotten back.”

Keller’s still active in the military as well. Today, he works as the Senior Enlisted Leader of the USSOCOM Preservation of the Force & Family. Their mission is to build and implement a holistic approach to address the pressure of the force by addressing physical, psychological, social and family, spiritual, and cognitive needs. It is an office job, but he puts in the same commitment as he did in any of his other roles. Virginia acknowledged that his commitment is another example of how much he loves his country.

“It is unwaverable.”

Keller has 50 percent usage of his right side. So, he is limited in what he can do in the gym compared to the time before his stroke. However, he still commits to being fit by training regularly. He rides an exercise bike and uses more machines than free weights nowadays because it is a safer option, but he pushes himself to the best of his ability, which is still rather impressive.

“I can maintain a decent quality of life that I might not have been able to get back had I not been in the shape I was when it happened.”

Being Fit to Serve is a Family Matter

Both Greg and Virginia Keller emphasize the importance of being healthy to their two sons, but they admit it isn’t that difficult to influence them on fitness because they are active already. They also speak about the importance of nutrition.

“We do eat pretty clean and healthy with protein and veggies,” Virginia said. “There aren’t a lot of processed carbs.”

Fortunately, they don’t have to be rigid when it comes to activity. One of their sons works a full-time job in the summer and trains in MMA. The other plays football and is training for that sport as well. Both parents feel confident they will be successful as adults, whether they also join the military or not. That said, Keller feels young Americans today should remember that service is an option that is worth considering. Those that do join should prepare by focusing on fitness now.

“The majority of the military requires you to be healthy and reasonably fit, and you will do just fine.”

Keller Family Fitness Tips

Everyone can find ways to improve, but the Kellers’ story verifies that it can be even more beneficial and enjoyable when those you love are focused on being their best selves as well. They hope others see their message as an incentive to begin their own fitness journeys. Virginia shared that simply taking the first steps (literally and figuratively) can make a difference.

“Just get started. Motivation follows action!”

Greg’s story is proof that not every day will be the same, but you can and should make the most out of it since you have it. He offers encouragement to those that can use a reminder that simply sticking to the commitment will be worth the reward.

“Fitness is a lifetime pursuit,” he said. “Consistency is key; don’t let a bad day, a bad week, or a bad year permanently derail your fitness journey.”

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

Resistance bands are like the Swiss Army knife of fitness gear. They’re versatile, affordable, and easy to stash in your gym bag or even a desk drawer at work. Bands are great because they challenge your muscles in ways that free weights sometimes can’t. The constant tension from bands makes every part of the movement work, which means more gains for you.

So, stick around if you want a new way to build your glutes, hamstrings, and quads. We’re diving into a resistance band lower body workout that will fire up those legs.

Why Use Resistance Bands?

Ever find yourself staring at the weights and wondering if there’s a better way to mix things up? Well, wonder no more because resistance bands offer a workout punch, versatility, and new challenges.

Benefits of Resistance Band Training

• Versatility: Resistance bands can be used anywhere—at home, in the park, or even in a hotel room. They’re perfect for when you’re on the go and don’t have access to a gym. Plus, you can use them for various exercises, hitting all your major muscle groups.
• Affordable: Unlike a costly gym membership or a complete set of dumbbells, resistance bands are a budget-friendly workout solution. This affordability makes them a smart addition to your workouts.
• Convenient: Bands are the epitome of convenience. Lightweight and portable, they’re perfect for travel or squeezing in a workout during a lunch break. Whether you throw them in your gym bag, desk drawer, or carry-on, they provide access to a full-body workout anywhere and anytime.
• Constant Tension: Unlike free weights, which only provide resistance during certain parts of a movement, bands provide continuous tension. This means your muscles are working harder throughout the entire range of motion, which can lead to better muscle growth.

Disadvantages of Resistance Bands

It’s not all sunshine and roses, as resistance band training has some shortcomings too.

• Limited Maximum Resistance: Resistance bands might not provide enough challenge for advanced lifters, especially for lower body exercises, because they only go so high. They are great for adding variety but will not replace lifting heavy.
• Durability: Unlike dumbbells, resistance bands can wear out and require frequent replacement. It’s essential to check them regularly for cracks and replace them as needed.
• Range of Motion: Bands might limit the range of motion compared to free weights. Some exercises might feel different due to the continuous tension, which could disadvantage specific movements.

Before Getting Into This Resistance Band Workout

Keep these three points in mind before jumping into the band workout below.

• Watch Your Form: Just because you’re using bands doesn’t mean you can slack on form. Maintain good form and control in each exercise to prevent injury and maximize performance. Just because it doesn’t feel like a heavyweight doesn’t mean you should take it easy.
• Band Quality: Use high-quality bands to avoid snapping and injuries. Check your bands regularly for wear and tear and replace them if they show signs of damage. If you have ever felt a broken band against your skin, you know what I’m talking about.
• Progression: Following the first point, avoid jumping into high resistance too quickly. Start with lighter bands and gradually increase the resistance to avoid poor form and risk of injury.

Lower Body Resistance Band Workout

After a dynamic lower body warm-up, you’ll perform three exercises back to back in two separate blocks. Depending on your training time, you’ll do two to four sets of each exercise with the recommended reps beside it.

If you need different strength bands, have them handy to minimize transition time.

1A. Front-Rack Split Squat: 10-15 reps per leg

1B. RDL: 10 reps

1C. Lateral Walk: 15-25 reps per side

Rest a little between exercises and one to two minutes after each triset.

2A. Bilateral Front Racked Speed Squats (as fast as possible): 15-25 reps

2B. Band Twist: 8-12 reps per side

2C. Prone or Supine Hamstring Curls: 12-15 reps

Keep rest relatively quick between exercises, then one to two minutes after each triset.

Certainly, canned foods can be a hack to getting meals on the table quicker and with less effort. Yet they often get a bad rap and are thought to be much less nutritious and flavorful than fresh or even frozen foods. But the truth is that many canned foods are typically still nutrient-rich because the canning process has less impact on nutrition than you may think.

In one study in the journal Nutrients, people who ate six or more canned items per week had higher intakes of 17 essential nutrients, compared with those who ate two or fewer canned items per week. No word if Spam was in the count. Some options like beans, fish, and yes, chicken, give you a healthy dose of inexpensive protein to help your physique-building efforts. All this means they can be a convenient and economical way to improve your diet. And with a lengthy shelf-life, you can stock up on canned edibles without much worry about costly food waste.

So get out your can opener and add these five tinned foods to your diet for a quick nutrition boost.

Top 5 Healthiest Canned Foods

1. Canned Oysters

Oysters are a delicacy that you can enjoy without the hassle and danger to your fingers of shucking them. Though often overlooked for other canned seafood, tinned oysters deliver a tidal wave of nutrition. Each can contains not only healthy amounts of protein to support muscle growth but also more than the daily need for the nutrients vitamin B12, copper and immune-boosting zinc. You also get a decent amount of selenium, a mineral that research suggests may help guys lower their risk of developing prostate cancer.

And here is some shocking nutritional news: Canned oysters are a richer source of iron than beef. Who knew? Iron helps make hemoglobin, a component of red blood cells that hauls oxygen from your lungs to the rest of your body including the heart, brain and muscles. So coming up short in your diet can lead to poor brain functioning, fatigue and other health concerns.

Since some of the nutrients in oysters including vitamin C and B vitamins are water-soluble they may leach out into the water that the shellfish are canned with. So it might be a wise move to slurp up that liquid for an extra nutrition boost. (That is my theory, for what it’s worth.)

Eat more: These ready-to-eat oysters can be a nutritious addition to soups, pasta dishes, and salads. Or simply enjoy them straight from the can for a high-protein snack.

2. Canned Chipotle Peppers in Adobo Sauce

Time to turn up the flavorful heat on your cooking. If you’re not familiar with these, here’s a primer: Chipotles in adobo are smoked and dried jalapeños rehydrated and canned in a sweet and tangy purée of tomato, vinegar, and garlic. A canned food that packs wicked, smoky heat for little calorie cost. Bring on the table dares.

Eating these and other chili peppers regularly was associated with a reduction in the risk of all-cause, cardiovascular and cancer-related mortality, according to an analysis of four observational studies published in the American Journal of Preventive Cardiology. The health benefits of consuming chili peppers are attributed to the chemical compound capsaicin, with potential cardio-protective and anti-tumorigenic effects. Capsaicin, the plant chemical that gives peppers their fiery kick, may also have a beneficial impact on our microbiome .

Eat more: In the kitchen, chipotle peppers in adobo sauce can do it all, and shake your taste buds out of a coma. They will vivify soups, a pot of chili, sauces, glazes, marinades, beans, guacamole, and then some. We’re talking top-level pantry stuff here. Purée the chilies with the sauce and mix into yogurt or sour cream for your new favorite taco, burger or grilled fish topping. The purée could be frozen in an ice cube tray and then you can stash the fiery cubes in a zip-top bag in the freezer for use when needed. And you should know that an opened can will keep for a few months in the fridge.

3. Canned Pumpkin

Thanksgiving shouldn’t be the only time you reach for the canned pumpkin in your pantry. Consider this pumpkin purée a reliable source of the plant-based compound beta-carotene. Our bodies can convert beta-carotene into vitamin A which is needed to maintain eye, immune and bone health. And a study in the European Journal of Nutrition found that people with higher levels of carotenoids including beta-carotene tested for a younger biological age as indicated by longer telomeres—DNA sequences at the end of chromosomes that shorten as cells replicate and age (How’s that for a biology lesson?). And a 2023 study in the journal Clinical Nutrition discovered that when people had higher blood levels of carotenes like beta-carotene the less plaque build-up they had in their arteries which can reduce heart disease risk. Canned pumpkin is also a good source of vitamin K which is a nutrient important for supporting better bone health. Not to mention it adds natural sweetness to your diet making it easier to cut back on hazardous added sugars. But I will stop short of saying spooning up canned pumpkin will make you jacked.

Eat more: You can sneak canned pumpkin purée into a pot of chili or into the batter of pancakes and waffles for some extra sweetness. It’s also easy to stir some into yogurt or oatmeal, or blend into protein shakes. Pumpkin hummus is also delicious, I promise.

4. Canned Black Beans

These might be the healthiest fast food around. With a large range of essential vitamins and minerals including iron, folate, magnesium, and phosphorus, consider black, kidney and other canned beans almost akin to a multi-vitamin in a can. No wonder people who eat more legumes including canned beans generally have a higher overall diet quality, according to recent dietary research.

Canned beans are also a fiber powerhouse, with up to 15 grams in a cup serving. This might be a big reason why a 2021 Journal of Nutrition investigation found that daily canned bean consumption can help people with elevated cholesterol levels bring their numbers down for better heart health. This fiber can also improve blood sugar control and crush hunger. The bonus of black beans is that they are a source of anthocyanins, potent antioxidants that may help boost lifespan through disease prevention. These are the same plant chemicals you find in blueberries and blackberries.

As for those embarrassing and uncomfortable gassy after-effects, draining canned black beans in a colander and then rinsing them well will send a high proportion of the gas-producing compounds down the drain. This method also lowers the sodium levels.

Eat more: Use canned black beans in soups, chili, tacos, burritos, salads and DIY veggie burgers. They are a great addition to egg-based dishes and you can blend them into dips.

5. Canned Crushed Tomatoes

Here is proof that it’s a total misconception that for vegetables to be healthy, they must be fresh and live in your crisper.

Canned tomatoes, including the deeply tomato flavored crushed variety, are laced with the plant compound lycopene. This is a member of the carotenoid family that may help in the battle against pre-mature mental decline as we age. There is also some evidence that higher intakes of lycopene from foods like canned tomatoes could lower the risk of developing prostate cancer. Acting as a potent antioxidant, lycopene can help vanquish the free radicals in our bodies, which can damage DNA and initiate cancers, and worsen brain functioning.

And here is an interesting twist: The processing that goes into producing canned tomatoes can increase the bioavailability of lycopene. In other words, it makes the compound more accessible so we can better reap its health rewards. So, guys, don’t be so fresh obsessed. Vitamin C is another nutritional benefit of reaching for canned tomatoes. A nutrient linked to improved blood pressure numbers.

Perhaps most importantly, they’re full of delicious tomato flavor all year round. This is in contrast to out-of-season fresh options, which are frequently second-rate. Another win for Team Can.

Eat More: Using canned crushed tomatoes for pasta sauce is already a no-brainer, but there are plenty of other uses you might not have thought of. They are convenient to have on hand and make an easy addition to burritos, meat or lentil stews, Indian curries, and, yes, classic tomato soup. And don’t forget that you can blend crushed tomatoes with a canned chipotle pepper for a sauce that delivers a serious kick. Try poaching a fillet of fish in this jazzed-up red sauce and thank me later.

Here, in a frank conversation with M&F, the 36-year-old inspiration explains how a love of raising his heart rate made all the difference to his future, and why the fitness community is a significant from of support for those with all types of challenges.

“I had a mixture of physical abuse from my father, and very psychological abuse from my mother,” shares Britton, whose father left home while he was only thirteen. “You find that it’s not until you are a little older, and you see other families and meet friends’ parents, you realize what you have at home is not normal and not acceptable. Growing up with a mixture of fear and learning to spot the impending moments of violence, and trying to avoid them, becomes very normal to you.”

Being a teenager in a turbulent home was difficult enough without feeling insecurities around his weight, but with little education around nutrition from his parents, and no encouragement or money to participate in organized sports, Britton soon found himself feeling “chunky.” Fortunately, he ran 100 and 200m races at school, where he became part of a young committee trying to promote fitness, and even found solace in Muay Thai.

“I got lean very quickly,” he recalls of sweating it out in those early sessions. “Within a few months it was noticeable, and it came at a time when my body was changing, so this was a great companion to the natural process of puberty kicking in. I saw quickly: If I work hard, change can happen and this has stayed with me to this day.”

Scott Britton Learned that Change is Possible with Hard Work

When Britton’s local Muay Thai gym closed down, he moved to a new location and met a man that would soon become his mentor, a bodybuilder named Paul George. It was here that Britton learned his way around a gym, cleaning it in return for membership. George didn’t just teach the young upstart about weights, but he took him under his wing and became an important and supportive friend to boot.

Finally leaving home at the age of 16, Britton packed his bag and with no money and not even a birth certificate, and began to make his way in the world. A bright lad, he studied criminology and sociology at Salford University, working three different jobs to sustain himself with no loans or financial support to fall back on.

After Uni, Britton spent time as a police man and reconnected with his mentor Paul George, who had now transitioned form body building to powerlifting. Britton followed in George’s footsteps once again, and as a powerlifter, won multiple British titles and even the European championship. At the same time, Britton was also launching his Battle Cancer movement, a project that was close to his heart having had friends and family who suffered with the disease.

When Battle Cancer really began to take off, the extra demands on his time meant that he had to put the barbell down and step away from active competition for the greater good, but he’s never far away from a gym.

Scott Britton has Turned Battle Cancer into a Global Event

There’s plenty of competition to be had at Battle Cancer events where teams compete and raise money for great causes. The fire was first lit for the concept back in 2016 when Britton and a team of friends raised £35,000 ($44,800) for charity by deadlifting a big old boat. The challenges then morphed into a larger, CrossFit based competition with participants all around the world.

Nowadays, he has sponsorship support from brands like Nike and WHOOP. Britton also has a close partnership with Myprotein. “Having a personal partnership with Myprotein is a huge thing to me,” he explains. “I remember my first ever protein supplement was from Myprotein. These days, my supplements are very regimented and I couldn’t exist without my daily Clear Whey Isolate or Impact Whey. Britton is also excited that Myprotein are getting more into the endurance sports space, because in addition to growing the Battle Cancer movement, he’s also planning to cycle across America and enter the CrossFit Games for himself.

Not bad for a troubled kid from a difficult background. The tenacious athlete and fitness magazine cover star has also become known for his body art, and tells M&F that every tattoo reminds him of where he was in life when he got each one inked. “One of my favourites is my portrait of Bill Murray from the Christmas film, Scrooge,” he shares. “It gets some crazy reactions!”

It seems like Britton, who has also developed a charity that supports post-cancer patients with fully funded fitness programs has now become a mentor in his own right, supporting people with cancer, and also those who just find themselves in a dark place like he experienced for himself. A positive force, Britton says that the key to helping people through life’s inevitable challenges is all about active listening,

“The small wins, and having people keep you on track with them, is how you can slowly change your mindset and gain perspective of the wider world outside of your immediate thoughts,” says the change maker. “This can be just logging that you are going for a walk that day, to win in at least one thing you set out to do, and then build slowly from the darkness to lighter, and edge into spending more time with people. Make more positive life choices and start a healing process.” Through fitness, Scott Britton learned lifechanging lessons, and you can too.

For more information on participating or supporting Battle Cancer events click here!

“Try adding HIIT to your current routine to help with staying lean and even with building muscle!” suggests the legendary competitor from Tampa, FL. “Rather than hitting the track and sprinting, choose a mode that’s easier to recover from with much less chance of injury.” For bodybuilders and figure competitors, an injury can spell the premature end of their season, so the idea of investing a lot of time in cardio while sacrificing time with the weights seems counter intuitive, but Stern explains that it’s all about short burst. One of Erin Stern’s HIIT tips include that you opt for one of the following exercises, and each can be completed in the gym rather than on the field:

• Assault bike
• Spin bike
• Rower
• Stairs
• Hills
• Pool sprints
• Elliptical
• Jump rope
• Battle ropes

Erin Stern’s HIIT Tips for Building Your Own Program

“Easily build a program by starting with 1-2 sets once per week at 10-20 seconds (with one of the above exercises),” says Stern. “Make sure you get your heart rate up to 80% of max or 0.8 x (220 – age). Take full recovery between sets. Each week, add 1-2 seconds to your set(s). Add an additional set when you feel ready. The HIIT range is anywhere between 7-30 seconds all out, so there is plenty of room for programming.”

You could even adopt a Tabata style approach by blasting through 20 seconds of one of these high intensity exercises followed by a 10 second rest, before repeating. You must

make sure not to take too much rest between sets (ideally don’t rest for longer than you work), as studies show the key to HIIT’s success is in keeping the heart rate up.

“Generally speaking, you’ll do more sets if you’re doing less time, and less sets if your set is longer,” explains Stern. “So, you may get up to 4-5 rounds of 30 seconds… or 8-10 rounds of 10-15 seconds.” The ability to schedule your own HIIT program means that you can fit it around your weight sessions without compromising on bodybuilding or weight loss.

For more great tips, follow Erin Stern on Instagram 

Ready to make a splash? Coming up, I’ve got four dynamic yet low-impact pool workouts that target everything from full-body strength and cardiovascular endurance to core stability. Each workout maximizes water’s unique benefits, offering a mix of exercises that will keep you motivated and moving. Forget lounging; these workouts will have you second-guessing if pools are just for lazy summer days.

Workout Tips

The Swimming Workout Guide For a Shredded Summer B...

Summer is here, so stay cool and challenged with this full-body water workout.

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The Science Behind Water Resistance Training

While you might not need a deep dive into the nitty-gritty science of water resistance training, understanding the unique benefits can make your pool workouts even more intriguing and motivating. Buoyancy and drag work together to give your muscles a workout unlike any other, while keeping you cool on a scorching summer day. It’s not just about splashing around—muscle activation, recovery, and some serious calorie-burning are all part of the package, making water resistance training a fascinating and effective fitness method.

Buoyancy

Buoyancy is the upward force exerted by water, which supports a portion of your body weight and reduces the impact on your joints. Water is an ideal medium for low-impact exercises, particularly beneficial for individuals with joint issues or those recovering from injuries. By decreasing the stress on the musculoskeletal system, buoyancy allows for a wider range of motion and more fluid movements, enhancing flexibility and mobility.

Hydrostatic Pressure

Hydrostatic pressure is the pressure exerted by water on the body when submerged. This pressure increases with depth and has several beneficial effects. It helps improve circulation by aiding venous return, which is blood flow back to the heart. Improved circulation can reduce swelling and edema, benefiting individuals with circulatory issues. Additionally, hydrostatic pressure can enhance proprioception (the awareness of body position) and balance, critical components of overall fitness and injury prevention.

Viscosity and Drag

Viscosity refers to the thickness or resistance of a fluid. Water’s high viscosity provides continuous resistance during movement, which is uniform in all directions. This resistance, known as drag, increases with the speed and surface area of the movement. The greater the force and speed applied, the higher the resistance, allowing for the intensity of workouts to be easily adjusted. This versatility makes water resistance training suitable for all fitness levels, from beginners to elite athletes.

Muscle Engagement and Caloric Burn

The resistance water provides requires the activation of multiple muscle groups simultaneously, leading to a higher level of muscle engagement than land-based exercises. This full-body activation enhances muscle strength and endurance and increases caloric expenditure. Studies have shown that water exercise can burn more calories in a shorter time due to the increased effort required to overcome water resistance.

Thermoregulation

Exercising in water helps regulate body temperature more efficiently than exercising on land. Water’s cooling effect prevents overheating, allowing for longer and more intense workout sessions without the risk of heat exhaustion. This natural cooling effect is particularly beneficial during hot weather or for individuals with difficulty managing body heat during exercise.

Rehabilitation and Recovery

Water’s properties make it an excellent environment for rehabilitation and recovery. Its reduced impact and supportive nature enable individuals to perform movements that might be too painful or difficult on land. Water exercises can help improve the range of motion, reduce pain, and promote healing in a controlled and supportive setting.

Top Benefits of Pool Workouts for Health and Fitness

Making a splash with pool workouts offers a unique blend of fitness benefits that are hard to match with traditional land-based exercises. The buoyancy and resistance of water create an environment that’s both challenging and gentle on the body, making it perfect for all fitness levels. From boosting cardiovascular health to enhancing mental well-being, the perks of exercising in water go way beyond just the physical.

• Low impact on joints: Water’s buoyancy supports your body, reducing the strain on your joints and minimizing the risk of injury. Pool workouts are ideal for people with arthritis, joint pain, or those recovering from injuries.
• Increased resistance: Water provides natural resistance in all directions, enhancing muscle engagement with each movement. This resistance helps build strength and endurance without needing weights or gym equipment.
• Improved cardiovascular health: Swimming and water exercises elevate your heart rate while being gentle on your body. These activities enhance cardiovascular fitness circulation and contribute to a stronger heart.
• Enhanced flexibility and range of motion: Water’s fluidity allows for a greater range of motion, helping to increase flexibility. This benefits individuals looking to improve their mobility and muscle elasticity.
• Calorie burning: Water resistance increases the effort needed for every movement, leading to higher calorie burn than land-based exercises, making pool workouts effective for weight management and fat loss.
• Cooling and refreshing: Exercising in water keeps your body cool, preventing overheating and allowing longer workout sessions. A natural cooling effect is especially advantageous during hot weather or intense training.
• Mental well-being: Water’s soothing properties can help reduce stress and promote relaxation. Combined with the endorphin release from physical activity, pool workouts enhance overall mental health and well-being.

Pool Workouts For Full-Body Strength

This workout focuses on building strength across all major muscle groups using the natural resistance of water. It’s perfect for enhancing muscle tone and overall body strength.

Water Pushups: 3 sets of 12-15 reps

How-to:

1. Stand facing the pool wall or utilize the pool stairs.
2. Place your hands placed shoulder-width apart on the edge.
3. Lower your chest towards the wall by bending your elbows, then push back to the starting position.

Aqua Squats: 3 sets of 12-15 reps

How-to:

1. Position yourself in waist-deep water.
2. Stand with feet shoulder-width apart.
3. Lower your body into a squat position, ensuring your knees stay behind your toes.
4. Return to the standing position by engaging your glutes and quads.

Water Bicep Curls: 3 sets of 15-20 reps

How-to:

1. Stand with arms extended at your sides, palms facing forward. Hold water dumbbells or use your fists for resistance.
2. Curl your arms up towards your shoulders, keeping your elbows close to your body.
3. Lower back to the starting position.

Knee Raises: 3 sets of 15-20 reps.

How-to:

1. Position yourself against the pool wall, hold onto the edge for support, or use the pool stairs.
2. Squeeze your core and pull your knees to your chest
3. Slowly straighten your legs back to the starting position.

AMRAP Full-Body Cardio Pool Workout

This workout will get your heart pumping and improve cardiovascular endurance. The continuous movements in water increase the intensity, making it a great calorie burner.

For this AMRAP (As Many Rounds As Possible) workout, set a timer for 15 to 20 minutes. Complete each exercise’s specified number of repetitions or time frame before moving on to the next. Take breaks as necessary to maintain proper form and intensity throughout the workout.

Water Jogging with High Knees: 60 reps (30 reps ea.)

How-to:

1. Position yourself in waist-deep water.
2. Jog in place or around the pool for a set time.
3. Use high knees to maximize the effort.

Aqua Jumping Jacks: 30 Aqua Jumping Jacks

How-to:

1. Position yourself in waist-deep water.
2. Start with your feet together and your arms at your sides.
3. Jump to a position with your legs spread and arms above your head.
4. Return to the starting position.

Water Tuck Jumps: 15 Water Tuck Jumps

How-to:

1. Position yourself in waist-deep water.
2. Jump up, tucking your knees towards your chest.
3. Land softly and repeat.

Flutter Kicks: 30 reps total (15 reps ea.)

How-to:

1. Hold onto the pool edge with your body extended, or use a kickboard.
2. Perform rapid, small kicks with your legs.

Full-Body HIIT Pool Workout

This High-Intensity Interval Training (HIIT) workout alternates between intense bursts of activity and rest periods, maximizing calorie burn and cardiovascular fitness.

Work Interval: 30-seconds

Rest Interval: 15-seconds

Total Rounds: 5 to 8

Swim Sprints Intervals: 30 seconds.

Aqua Burpees

· Stand in waist-deep water, squat down, place your hands on the pool floor, and kick your legs back into a plank.

· Jump your feet back to the squat position and jump up.

High Knee Runs

· Run in place with high knees.

Lateral Shuffles

· Move side to side quickly, staying low in a semi-squat position.

Core-Focused Pool Workout

This workout targets the core muscles, enhancing stability and strength through water-based movements that challenge the abdominals and lower back.

Standing Torso Twists: 3 to 4 sets of 15-20 reps per side.

How-to:

1. Stand in the pool’s shallow end where the water reaches your waist, or venture into deeper water for extra resistance.
2. Keep your feet shoulder-width apart for stability and extend your arms straight out in front of you, hands clasped together.
3. Squeeze your core while slowly twisting your upper body to the right, keeping your hips facing forward.
4. Twist as far as comfortable without straining.
5. Return to the starting position by twisting your torso back to the center.
6. Repeat the movement to the left side.

Pool Planks: 3 to 4 sets of 30-second plank holds

How-to:

1. Face the pool edge in waist-deep water and place your hands shoulder-width apart on the pool deck.
2. Walk your feet back until your body forms a straight line from your head to your heels.
3. Tighten your abdominal muscles to keep your body straight and avoid sagging your hips.
4. Maintain the plank position by keeping your head neutral and your gaze slightly forward.
5. Ensure your shoulders are directly above your wrists.

Leg Raises: 3 to 4 sets of 10-15 reps

How-to:

1. Stand with your back against the pool wall for support.
2. Hold onto the pool edge, stairs, or a pool noodle for additional stability.
3. Straighten your legs out in front of you, keeping them together.
4. Engage your core and slowly lift your legs towards the water’s surface, keeping them straight.
5. Raise them as high as possible without bending your knees or arching your back.
6. Lower your legs back to the starting position, controlling the movement.

Bicycle Kicks: 3-4 sets of 10-15 reps per side.

How-to:

1. Position yourself in the shallow or deep end with a pool noodle or floatation device supporting your upper back and shoulders.
2. Keep your body horizontal with your head resting comfortably on the water.
3. Tighten your abs as you bring your right knee toward your chest while straightening your left leg.
4. Switch legs, bringing your left knee towards your chest while extending your right leg.
5. Continue alternating in a smooth, pedaling motion, mimicking riding a bicycle.
6. Keep your movements controlled and fluid, squeezing your core for the duration of the set.

Here’s what we know:

• Training with compound movements will burn more calories
• Training with lowered rest intervals—à la HIT—will increase metabolic demand, so more calories are burned while resting.

Knowing this, we can add another key player into effect and use it wisely: lactate.

Benefits of High Lactate Training

Just so we’re clear, lactic acid is a by-product of anaerobic exercise. When the muscles have no oxygen to work with (normally in the first 10 to 15 seconds of intense exercise, like a high-rep bench press, or a fast sprint), they have to rely on chemical compounds without oxygen present. The waste product that occurs as a result of this all is lactate. That’s the “burn” you feel as you start getting fatigued.

But the burn can do you well where fat loss and a lean body are concerned. Strength guru Charles Poliquin noted that increases in lactate through small rest intervals and proper training methods can stimulate the pituitary gland to release multiple times more growth hormone than at rest. That means the potential for more fat loss, all the while building muscle. Not to mention, the metabolism will be going berserk through the protocols like the following.

4 Killer High Lactate Training Protocols

With these ideas, we have to play it smart. Firstly, the trick is to still reap muscle building requirements (proper amounts of volume and weight lifted) while lowering the rest. It’s tough to do both at the same time – so we have to have our thinking caps on.

Ladder Set Training

These can become a staple to any cutting program. They help you maintain your strength, and improve muscular endurance, but they don’t sacrifice your weight lifted! To do them, choose a movement (compound movements like squats, standing presses, or bentover rows work best). After warming up,  load it to approximately your 10 to 12 rep max. Take it out of the rack and perform 2 reps. Rack it, and rest for ten seconds. Take it back out and do 3 reps. Rest for ten, then do 5 reps. Rest again for ten seconds, and then do 10 reps.

By giving your ATP only 10 seconds of rest in between these progressively larger sets, the demands on the lactate system get stronger and stronger. By the time you’re finished the set of 5 reps, you should be dreading what’s to come. If not, the weight you lifted was too light.

Another benefit of this system is that by using these “mini breaks” within your sets, you’ve just sidled your way into performing 20 reps with your 10 rep max – a great tip for improving general strength and muscular endurance!

Just to give a rundown, here’s a list of exercises that make ladder sets work like a charm when used:

Below is one example using the squat pattern.

TUT Training

Applying time under tension (TUT) can be employed in a variety of ways. You can have sets that last 20 reps–just like the above system uses. But if you want to be able to save your ego and train with weight somewhat higher on your submaximal effort scale, this protocol may be for you. This works especially well with exercises that involve pushing muscles (although you’ll do just fine using them on the big pulling movements too).  Use a 41×1 tempo. 4 seconds to lower the weight, 1 second pause at the bottom, explode through the rep itself, and pause for one more second at the top.

The ultra-slow negative reps using this method make the body produce one hellish lot of lactate. 5 seconds doesn’t seem like a long time, but don’t be fooled—in the crux of fatigue, it feels like an eternity. Work for sets of up to 8 reps.

Before we continue, Let’s run through some quick facts.

The thing that makes lactate build up in the first place is the lack of ATP – due to the exhaustion of fast twitch muscle fibres. Many articles out there preach that the fast twitch muscle fiber are the ones we need to exclusively target by doing quick, short, intense and explosive sets of exercise with decently heavy weight.

As much as I agree with this protocol to light up the type II fibers, it’s good to remember that there are many muscle groups that respond very well to high volume, high-rep, and high TUT training, due to their large percentage of slow twitch fibres. Good examples would be the quadriceps, biceps and the lats.  The late and renowned Dr. Janda gives many examples of his theory of tonic vs. phasic muscles, and their fibre type distribution.

Poliquin’s GBC Method

As mentioned earlier, Poliquin appreciated the benefits that could be reaped from stimulating the pituitary to release more HGH. To exploit them, he came up with his advanced German Body Composition, which has proven useful.

It’s a very simple method. On a given isolation day, you choose 3 movements—normally ranging from most compound to least compound. And perform them as a triset using a 6-rep, 12-rep, and 25-rep approach. Here’s an example of a leg triset.

Leg Triset Sample Workout

• Squat: 6 reps
• Lunge: 12 reps
• Leg Extension: 25 reps

Here’s another example for the back:

However, remember this: Choose your weights wisely. The key is to ensure that each set is utilizing weight that asks the MOST of your muscles for said rep range.  Your sixth, 12th, and 25th reps respectively should be ball-busting. If you really want to kick things up a notch, then use a tempo for the six-rep set like the TUT example in the last section provides.

Burnout Sets

Even if the whole high-lactate training method isn’t your thing, you can still employ them in your top end strength training days.

We all like the “big bang” exercises to lead off our isolation workouts – some form of the bench press for the chest, squats for legs, standing presses for the shoulders, weighted pullups or deadlifts for the back – you get the idea. In order to snag the profits of hormonal release, tack on a “burnout” set at the end of your last heavy work set.  After a shortened rest, lower your training weight to about 60 percent of the weight you lifted in your work sets, and perform as many reps as possible.

And be sure to lift fast. Tempos need not apply in the burnout. Use a spotter and extend your set for as long as possible, trying to maintain proper form.  Get as many quality reps in before the anaerobic window shuts, then squeeze out whatever you’ve got left in the tank.

Burn Your Way to Lean Muscle

Most of us reading this aren’t competing sports athletes—rather, just lifting enthusiasts in pursuit of muscle, functionality, and a solid imposing presence. That means the programming doesn’t have to be elaborate. The search for the absolute “best method” to train can prove to be a futile one, and sometimes simple variety within programming can be your best friend.

The truth is, this stuff is just a game with science. If we learn the rules, we’ll be able to play the game with the best of ‘em.  Take the time to put these tricks of the trade into practice and you’ll be glad you did.

We’ve all read those Chuck Norris-isms on the net. You know, those absurd ‘facts,’ like; when Chuck Norris was born, he apparently came out feet first so that he could roundhouse kick his doctor. Or how about the idea that Norris brushes his teeth with barbed wire? Or, that the action star can blow bubbles with beef jerky? Now, the Walker, Texas Ranger star has given the internet something new to buzz about after sharing his picture with “The Incredible Huk,” Lou Ferrigno, because in that same Instagram post was a digital render of Norris and The Hulk ready to square off.

“I had the pleasure of running into an old friend this last weekend at Corpus Christi Comic Con,” wrote Norris on July 29, 2024. “Lou Ferrigno and I go way back. Such a kind and wonderful person. It was truly an INCREDIBLE blessing getting to catch up.”

Of course, Norris’s fans couldn’t wait to weigh-in with their responses, so here’s ten of the best:

“Yeah ok, lol this is funny because that’s the HULK and he has no chance against him!!!” — wrote @paul_w_c

“When the Hulk gets angry he turns into Chuck Norris” — wrote @a_barret_.50_cal

“Hulk doesn’t fight Chuck Norris. He negotiates” — wrote @iiam2214

“When Hulk sees Norris, it shrinks back to its original size” — wrote @khakimov6033

“Chuck Norris turned Hulk green with his gaze” — wrote @el_gato_elias_

“The Hulk gets green with envy when he sees Chuck Norris” — wrote @adrian_tdi_

“Chuck Norris and the Hulk had a game of thumbs wars and the loser had to wear purple pants” — wrote @dangvw

“Hulk doesn’t go to Chuck to pick a fight, he goes to see him for counselling” — wrote @woodland_tiger_2.0

“Chuck Norris gave Bruce Banner the formula for gamma radiation to become the Hulk, so Chuck would have a semi-worthy opponent. It’s still no match, but a good sparring partner at least” — wrote @catholic harbinger

“Chuck Norris can turn into a Hulk, but nobody has ever been able to interrupt his peace, and make him that angry” — wrote @gloomeinescent

Despite the obvious demand, there are, sadly, no plans as yet for a Chuck Norris versus Hulk movie, but a quick check of IMDB reveals that he is slated to appear as “Commander Chuck Norris” in the upcoming action-comedy, Zombie Plane.

Follow Chuck Norris on Instagram!

“When I’m at this point in my off-season, I just don’t love food very much,” says the Canadian. And that’s perfectly understandable when you see what the 29-year-old puts away in the name of becoming the best at what he does.

Healthy Eating

The 4-Week Cutting Meal Plan

Use this ultimate cutting meal plan to lean down in four weeks or less.

Read article

Chris Bumstead’s Meal Plan For Bulking

Breakfast

• Steak (130g) shallow fried with grass fed butter
• Oatmeal (100g) with almond butter (30g), banana, blueberry, collagen, and a dark chocolate whey isolate protein shake

Mid-morning snack

• Japanese sweet potato (250g)
• Lean Ground turkey (225g)

CBum provides a little insight into the how difficult it is to consume this much food whilst also trying to stay hydrated. “I’m in this, like, battle, needing to drink more water, but if I drink too much water it just fills up my belly and I feel bloated, and I feel like I can’t breathe…” he says.

Post-workout shake

• Dark chocolate whey isolate protein shake x 2 scoops (52g protein)
• Carbohydrate powder (50g)

Afternoon Snack

• Pasta (100g of carbs)
• Ground turkey (150g)

Evening Dinner

• Wild sockeye Alaskan salmon fillet burgers x 2
• Half an avocado
• Olive oil (1 tbsp)
• Arugula

While Bumstead didn’t provide all of the calorific or macronutrient info for each item that he ate, he did provide the totals. “So, calories were 4,551,” he shares, displaying his nutritional tracker than also showed that 37% came from carbs, 33% from fat, and 30% from protein.

As the dad of a baby daughter, Bumstead also shared that he was finding it even more difficult to down his dishes, as cute interruptions delayed his eating and no doubt made him feel full before his meals were finished, but it’s all a small price to pay when you have a loving family and you are working towards an epic sixth Olympia title.

Fortunately, Bumstead will now be able to dial down his intake as he settles into the cutting phase, reducing his calorie consumption to below 2,750. That should bring his bodyfat levels, and his food bill down considerably!

To follow Chris Bumstead’s progress as he leans out for the 2024 Olympia in Las Vegas, follow him on Instagram!

The effort was made possible by the pair’s SUB6 Project. Their goal was to shatter the record by completing the ride in under six days. For over a year, O’Brady, Clarke and a team of hand-selected individuals went through an extensive training and planning regimen. Much of it included wind tunnel testing as well as mental and physical training. The workouts helped prepare for the 3,064 miles needed to bike across the entire width of the United States.

Colin O’Brady was already marinating on what his next adventure would be while recovering from the effort. He spoke with Muscle & Fitness on the mental and physical preparation that led to breaking his latest world record. He also shared the most important training he uses when situations became toughest.

How Colin O’Brady Trained For ‘The World’s Toughest Bicycle Race’

 With any of the projects or adventures O’Brady embarks on, he makes sure to enlist experts and great coaching to make sure that he’s fully prepared for the stress and conditions that will be placed on both his body and mind. For cycling across the width of America, Gary Hand of Espresso Coaching was brought in to see the team through their goal of completing the voyage trek in under six days. O’Brady called Hand the “mastermind” of the entire project.

 “We sat with him and said hey, here’s our goal,” O’Brady said. “He believed in us from day one but he told me this isn’t going to be easy. We’re going to have to roll up our sleeves and work our asses off.”

Hand created and monitored every single session O’Brady would spend on a bike. Everything from the number heart rate, number of pedals, cadence to the surface of the roads were assessed. With each session, there were specific instructions to follow. These included the riding distance, the exact heart rate to reach to the time of day of day to ride. O’Brady also spent time at the Silverstone wind tunnel in the U.K. to make sure the details of their technical kit was up to par.

O’Brady and Clarke received the headlines for the record. However, O’Brady made sure to let it be known that it wouldn’t have been possible without the team of 15 assembled to support this project. These were mechanics, cooks, physical trainers, a navigator, and the best people who could fully commit just as he and Clarke had. Last October, they all met in Texas for a training camp to simulate riding in the extreme heat. They also went through mental training with speaker and executive coach Finnian Kelly.  He helped make sure their minds were aligned and that they had a mentality that would see them through when things got tough.

“Had we not done that preparation as a team ahead of time, I think this entire thing breaks down,” O’Brady said. “We don’t set the world record. So that’s the key part in this preparation outside of literally putting miles on the bike. It was the mindset components of really going deep as a team and creating these high functioning team dynamics to really soar.”

As for his nutrition, O’Brady insists he eats very clean. He’s used AG1 for years. He says he relied on the the supplement during training, practices as well as during and after the race. The goal of finishing in under six days might have been too ambitious.  But the pair no stone was left unturned in their pursuit.

Colin O’Brady: Go Farther and Faster with Friends

O’Brady and Clarke met in the first grade and have remained close for over three decades. Clarke is a three-time UCI master track cycling world champion, single speed Unbound Gravel winner and clearly the more experienced of the pair when it comes to being on a bike. Both have completed several other adventures together prior to RAAM. Their understanding and trust in one another was valuable. This was important when communication was nearly impossible while navigating certain challenges during the event.

“There were very few times when we could actually stop and talk,” O’Brady said. “He would be riding or I’d be riding. We really just crossed each other’s paths for a second or two as one of us switched off the bike and the other one started riding. But, just with a little eye contact, a word here and there — when you have 35 years of experience with somebody, you just know they’ve got your back.”

At the starting line in California, O’Brady and Clarke looked at one another and and shared a tearful hug. They had prepared themselves for over a year and were getting ready to make history together. When they crossed the finish line in Atlantic City, the world record was sort of an afterthought.

“To be standing there with the person who’s been by my side through thick and thin throughout so much of my life was just truly one of the most amazing experiences I can ever have,” said O’Brady.

Recovery after 3,064 Miles and Over 130,000 Feet of Climbing in Six Days

Colin O’Brady was back home in Jackson Hole, WY, when he spoke with M+F. He was beginning to get back to feeling like himself. O’Brady still had numbness in his feet from the constant pressure being placed on the pedals. This made chasing his 13-month-old son around all the more fun. He and Clarke competed the race with each doing 90-minute stints. O’Brady says they burned close to 15,000 calories a day. During this time, they were only able to squeeze in short naps. Their rest was usually in the back of one of the two vans full of teammates who followed closed behind.

They relied on gels and powders in drinks to make up what they were losing during their stints on the bike. Optimizing sleep was first and foremost in recovery for O’Brady. He also utilized a company called Function Health to see just how depleted he was. With getting his blood work done, he received over 100 biomarkers. The goal here was to learn which supplementation was needed use to get back to normal.

The Benefit of Working the Mind

 Setting 11 world records doesn’t come without pushing the body to some extreme levels. With a clean diet and a dedicated training regimen, O’Brady makes sure that he’s physically prepared to take on any challenge he takes on. What he feels separates himself from the rest of us who wouldn’t dare attempt any of the feats he’s made seem regular has more to do with his mind more so than his fitness.

 “I love to say the most important muscle any of us have is the six inches between our ears,” O’Brady says. “The physical prep is important but the mental prep is huge. I think every single person on this planet has the ability to flex and develop that most important muscle but you got to take that mind to the mental gym.”

When he was 25, Colin O’Brady was introduced to these 10-day silent retreats where Vipassana Mediation is taught. The practice is one of India’s most ancient techniques of meditating and helps better connect users with mind and body. He’s also done darkness retreats where he’s spent time in a cave for a week with nothing but his thoughts. It is these experiences and continued meditative practices that has given O’Brady a discipline and mental strength to be able to make it through the other side when things get the toughest.

In his book titled “The 12 Hour Walk,” he created a methodology for everyone to better connect to their mind and body by detaching from their devices, social media, e-mails and get out and take a walk. O’Brady says there is a self discovery that comes from this and encourages everyone to try it.

“It’s an exercise that actually activates people,” he said. “We never take time to actually slow down in the stillness of our own mind. No matter where you are in the world, you can take one day and commit to the stillness and silence of your own mind and body. What I find when people come back to their front door 12 hours later, they’re in tears. More than anything, they’ve got to know themselves better.”

Follow Colin on Instagram @colinobrady