Quinten Lake’s Warmup

Lake explains that he likes to warm up before his workouts by utilizing some stretching, foam rolling, and the massage roller ball to hit any specifically tight areas. “Just get those shoulders ready, get everything primed,” explains the iron defender.

Quinten Lake’s Upper-Body Push-Pull Workout

Push:

Incline Dumbbell Bench Press: 3 Sets of 6 Reps

Cable Triceps Pushdown: 3 Sets of 15 Reps

Pull:

Seated Cable Row: 3 Sets of 12 Reps

Pallof Press: 3 Sets of 12 Reps (per side)

Eccentric Neutral Grip Pull-ups: Slowly descend for 4 seconds

TRX Rope Face Pulls to Y position: 3 Sets of 12 Reps ( )

Band Pull Aparts: 3 Sets of 20 Reps

Push & Pull

Bicep Curl to Overhead Press: 3 Sets of 8 Reps

The Finisher

Farmers Walk with a Kettlebell in one hand: 25 yards per side

Quinten Lake’s Workout Breakdown

The toll that being an NFL player takes on a body cannot be underestimated. And for those wondering which body hurts the most after a game, Lake shares that it is usually his neck that pays the heaviest price.

“We just take so many hits to the head,” he tells M&F. “Especially on defense. You have to use all these neck muscles. So, I would say, the neck is probably the most sore and then, after that it would probably be knees. A lot of cutting, a lot of change of direction. And then sometimes you’ll be falling on your knees. Then, third most for me would have to be shoulders, similar with the neck. Obviously, you’re tackling with your shoulders, you’re taking on blocks, you’re hitting people. So, I would say those three are probably the most sore after every game.”

Lake increases the strength in his lower body through eccentric exercises that are designed to replicate movements on the field, such as holding a squat position to build power by tightening the muscles. And, when it comes to his upper body, the above workout illustrates that he adopts similar principles here too, executing further eccentric exercises such as TRX rope pulls under tension, and holding the descent on his neutral grip pullups.

He also pushes and pulls his way through exercises like seated rows and the incline bench press to add mass to his torso. Everything that Lake does in the gym is about improving his function on the field so that he can command the ball and his opponents with authority.

Additionally, by switching between pushes, pulls, and eccentric exercises, Lake is also keeping his body guessing just like in gameplay. He works his core with every exercise too and adds stamina and shoulder strength with those weighted farmers walks. “So, you get a good bit of variety,” he says with his typical relaxed charm of the completed workout. Why not give it a try it for yourself.

To follow Quentin Lake on Instagram, Click Here!

What are Shoulder Adductions?

This move, generally executed on the cable machine, requires the individual to stand up straight, with the cable machine facing to the side of the body. Set the pulley so that the handle is in the highest position that you can reach, then pull the cable down towards the hip. Slowly return the handle to its highest position and repeat.

Shoulder adductions are considered beneficial because they strengthen the rotator cuff, helping to prevent dislocations. Adductions also help build the pectoralis major, latissimus dorsi, and teres major muscles.

Benefits of the Shoulder Adductions For Shoulder Pain

In his accompanying video, the coach says that “9 out of 10 people” neglect shoulder adduction. “Like many others, I did countless shoulder exercises,” he explains. “Shoulder pressing, dumbbell raises, cleans — which mainly work on shoulder flexion and abduction (pulling away from the body). While there’s nothing inherently wrong with these exercises, once your shoulders start to act up, these movements can become an absolute nightmare as you constantly dodge pinching and pain.”

Nagging shoulder issues are a common blight preventing brilliant workouts because so many upper body movements require stable shoulders that are mobile and free of pain. “I tried numerous stretches and banded exercises that improved my range of motion, but whenever I added weight, my shoulder would act up again,” explains Bailey. “After much trial and error, discovering shoulder ‘adduction’ (pulling the arms to my side) was the breakthrough — everything changed, and my shoulders instantly improved.”

Coach Bailey says that executing regular shoulder adductions didn’t just improve his range of motion for this exercise, but he noticed it was making him better at other exercises as well. “The improved mechanics helped with other pulling movements too,” he shares.

Pullups and rows, which were nearly impossible due to pain, became easier simply because my shoulder blade was moving better.” Of course, Bailey doesn’t promise the same results for everyone, but makes a compelling case for giving it a go. “All you need is a cable machine,” he says. “Set the cables high and away from you, then focus on squeezing your arm to your side. After just a few reps, you’ll notice how weak these underlying muscles are, and within a couple of sets, you should see significant improvements in your shoulder mobility and function.”

To follow Scott James Bailey on Instagram, click here!

On Jan. 30, 2025 (Episode 216), host Dennis James was joined by regular guests Milos Sarcev and Chris Cormier along with special guest Winklaar, who took viewers through a fascinating account of his journey into bodybuilding and how he transformed his physique. He also recounted his initial attitudes toward performance enhancing drugs and why his mindset shifted. “I was against everything steroids, and things like that,” says Winklaar. Apparently, when he saw the physiques of competitors like Dennis Wolf, his head was turned however. “I was like, ‘Wow!’” he shares.

Fate would deal a blow to Winklaar when he was involved in a car accident and he says that he lost a total of 20kg of bodyweight as a result in 2007. “I was so disappointed,” explains the Dutchman, sharing that this was the point when he made a decision to begin using steroids. Winklaar’s first foray into this murky world began with Superdeca, he shared. And, despite the decision to consume Superdeca, he tells the panel that he didn’t really know much about it. “I got two bottles from Superdeca and two bottles from [Boldenone],” Winklaar continued. Superdeca has taken many different forms over the years, often combining superdrol and deca, or other hormone enhancing ingredients such as testosterone.

Roelly Winklaar Added 66 Pounds in 7 Weeks During First Steroid Cycle

“How strong was that Superdeca?” asked Sarcev. Apparently, Winklaar was so afraid of making a mistake with the substance that he had a friend administer it for him in the beginning. That friend left the country, and when he came back, “He said ‘Whoa!, what are you doing?’” Apparently, Winklaar had gained 66 pounds (30kg) in just seven weeks.

Winklaar’s peak Mr. Olympia position came in 2018 when he scored an impressive third place to Phil Heath’s second, and winner Shawn Rhoden. Of course, starting any steroid cycle can be dangerous, but coupled with a lack of knowledge around the substance he was taking, it’s fair to say that Winklaar was putting himself at significant risk back in the day. Thankfully the big man, now 47, is still around to tell the tale. To watch the entire episode, which includes Winklaar talking about the amount of time it took to become pro as well as his predictions for The Arnold 2025, go to the Muscle & Fitness YouTube channel.

Here, Lake talks to M&F about the critical aspects of training and staying positive that drive his success.

This season the Rams made it the playoffs and earned a Wild Card round win over the Minnesota Vikings. A key element to the Rams success was Quentin Lake, who, following injury in his first two seasons became a mainstay with 1,070 snaps this season, and was called a “defensive ironman” by USA Today for his efforts.

How Quentin Lake Came Back Stronger This Season

“How can my lower body get stronger,” the third-year safety asked of himself in the run up to his third season with the Rams. He was struggling with hip issues, but felt that he could rebuild himself in the gym with the help of his strength and conditioning coaches.

“I was like, I need to find a way to not only get strong but make it applicable to football, so I was doing a lot of core strength, a lot of lower body isometric stuff. I wanted to make sure each individual muscle, whether it was my hamstring, whether it was my quad, were really strong. So, over the past two years, that’s really what I was working on, and I think that’s also what took my game to another level. Obviously, I knew the playbook stuff, I knew the football stuff, that to me that was easy, but it was really (all about) my physical ability to perform. The training staff did a great job of kind of putting a plan together where I could really highlight and emphasize the things that I was deficit in, then really boosting those things.”

A good example of a lower-body isometric exercise is a wall sit, or a squat hold, where the muscles are tightened rather than stretched like in a traditional lift. Lake shares that he would also hold a heavy kettlebell in each hand, with a slightly elevated front foot, and then hold the pose for 30 seconds at a time. “That was one of the exercises that really helped me,” explains the baller. “Not only with balance but really getting both my legs strong.”

Lake also credits the Pit Shark machine as a move that moved him forward. “Instead of having the bar on your back, you wrap (a weighted belt) around your waist, and you squat with it,” he explains. “It’s almost like a deadlift but instead of pulling the bar you just lift it up by your waist, and you can really load that up to 500, 600 pounds, because it’s less weight on your back.”

Lake also focuses on single leg exercises. “A lot of times (as players) we’re dealing with one leg or the other,” he explains. Not a lot of times you’re in double stance, like power positions like a squat or really like a deadlift. You know, all our stuff is more on one foot in front of the other. In my position, we’re going backwards. So, it’s really quad emphasized.”

Quentin Lake Stays Lean with a Solid Nutrition Plan

Lake says that he generally begins his day with some eggs, and between meals he’ll eat fruit and yoghurt mixed with granola, followed by chicken and pasts for lunch and ground beef with rice in the evenings. He aims for an on-season weight of around 195 pounds. At 6’ 1” tall, he’s shredded for a football player. Another activity that contributes to Lakes’ physique is a love of running, and it benefits his mind too.

The defensive back often completes regular runs of 2 to 4 miles and sees his running performance as a good measure of how in shape he is for the football field. He finds a sense of serenity when sprinting. “Sometimes it’s very peaceful,” he shares. “If you’re able to just turn on some music and run, that’s it. And then, especially when you hit that runner’s high… that is a euphoric feeling in itself, too.”

Quentin Lake Has Become a Leader on the Field

Another euphoric feeling was experienced by Lake when he was given captain honours in just his third season. Of course, the first call was to his dad, former NFL defensive back Carnell Lake, who was ecstatic for his son because it had taken him around a decade to receive the same honors.

On the field, Quentin Lake is a motivating force who gets the best from his fellow ballers by lifting them up. “You have to have a short memory, and you know, manifestation is a real thing,” he explains. “So, the more positive your affirmations or words are, or the more positive energy that you’re putting out in the world, it’ll come back. My goal as a captain is never to be negative.”

To follow Quentin Lake on Instagram, Click Here!

Now in the midst of his on-stage performances in From New York, With Love, at Radio City Hall, Jackman recently gave his close to 34 million IG followers a behind the scenes look at how he readied with the rope. “So, here’s the thing… my trainer Beth Lewis and I worked for months and months to get me remotely close to being ready to do this jump rope choreography,” explained the Australian actor, who is 56, who dances to NSYNC’s By Bye Bye as part of the show.

Of course, Jackman and Lewis have worked together on numerous projects including Deadpool & Wolverine and last year, the coach shared how they’d worked on his V02 max score.

Watch Hugh Jackman’s Epic Jump Rope Choreography

“She has the patience of a saint!” commented Jackman as he gave praise to Lewis for sticking with him through long skipping sessions. “And while I still messed up, I had a blast. And get to do it again 21 more times!” From New York, With Love will continue to run until October 4, 2025.

Jackman’s complicated jump rope routine included turns, crossovers, and even some backwards skipping, earning high praise from his peers. “Amazing! Well done to you and Beth,” commented Lauren Flymen, who is a popular jump rope Instagrammer in her own right. “Who knew Bye Bye Bye could get more epic” wrote another fan. During the Radio City Music Hall run, Jackman will complete a total of 24 performances with the jump rope.

Click here to follow Hugh Jackman on Instagram.

To see Jackman perform his scintillating skip choreography live click here for tickets.

The landmine is an underrated tool for building lower-body strength and power. This simple and versatile method allows you to get after it without further beating up your lower back. It reduces compressive forces on the spine, making it an excellent choice for anyone recovering from or dealing with lower back issues.

With the landmine, you can challenge your lower body from angles, and its compact setup is ideal for busy gyms or home workouts. This lower-body blast will deliver if you’re looking for an effective way to strengthen and muscle up your quads, hamstrings, glutes, and core.

Let’s examine the benefits of landmine training and why it’s perfect for building strength and power. Afterward, try our provided landmine workout (below) to get you rockin’ and rollin’.

The Benefits of Lower Body Landmine Training

Landmine training is an effective way to build lower body strength and power, and here’s why:

Joint-Friendly

The landmine’s angled barbell path allows for a more natural range of motion, reducing strain on the knees, hips, and lower back. This makes it an excellent option for those with joint discomfort or previous injuries.

Engages More Muscle

The landmine engages stabilizing muscles to maintain balance and control while lifting. Unilateral exercises like the landmine RDLs require excellent core stability to maintain good form.

Versatility

With landmine training, you can perform various exercises and target every lower body muscle. The landmine is perfect for bilateral moves like squats or unilateral moves like Cossack Squats and RDLs, offering endless possibilities for progression.

Perfect for Most Fitness Levels

Landmine exercises can be quickly regressed and progressed, making them excellent options for strengthening the lower body for everyone, from beginners to advanced lifters. You can adjust the load, modify the range of motion, or focus on tempo.

The Lower Body Landmine Workout Instructions

This lower-body workout is structured for efficiency and intensity. It maximizes your muscle pump and helps you miss the squat rack less.

Duration: 30 to 45 minutes, including the warmup, depending on the number of rounds completed.

Format: Supersets: Perform two back-to-back exercises with minimal rest between moves and rest for 60 seconds between exercises and one to two minutes between supersets. Aim for 2-3 rounds for each superset.

Repetition Range: Focus on 6–12 reps per exercise and side, prioritizing form and control.

Progressive Overload: Gradually increase the load or reps as you get stronger. If the weight feels easy during your workout, up it by five to 10 pounds. Having the weight plates handy will save transition time between exercises.

Form First: Keep each movement smooth and controlled to minimize strain and maximize muscle.

Landmine Lower Body Blast Workout

This workout focuses on compound movements and targets every lower body muscle, helping you build strength, power, and muscle.

Warmup (5 Minutes)

Prying Goblet Squats: Stay in the bottom position for 30 seconds to loosen your hips and activate your quads and glutes.

Hip Bridges with Marching: Engage your glutes and hamstrings for stability and power. Do two sets of 12 reps per leg.

Inchworms with Reach: Do two sets of eight reps to loosen your hamstrings and spine and wake up your core.

Workout (30-40 minutes)

1A. Jump Squat

1B. Rollout (Do both sides)

2A. Single-Leg RDL (Do both sides)

2B. Cossack Squat (Alternate sides)

3A. Tall Kneeling Rotation (Do both sides)

3B. Bilateral RDL (Go heavy)

Workout Tips

To get the most out of the Landmine Lower Body Blast, keep these tips in mind:

Prioritize Form Over Weight: Good technique ensures the correct muscles are being hit while minimizing the risk of injury.

Progression: Start with a doable weight to build confidence and strength. If it feels easy, increase the reps or weight for future sets.

Adjust To Your Level Beginners can reduce the range of motion or use a lighter weight, and advanced lifters can increase the intensity by adding tempo variations (e.g., slow eccentrics) or pauses to up the difficulty.

“During my Olympia reign, I had two major injuries which put my attendance in both contests (1994 and 1997) into serious, serious doubt,” explained Yates in a recent post shared with his 1.8 million Instagram followers. “Both injuries occurred close to the contests, and I believe were due to myself still trying to lift the same weights as in the off season when my strength levels were higher, but you just can’t do that when you’re so depleted this close to competing.”

While known for his intense approach, Yates now realizes that lowering his calories while trying to maintain the same lifting regiment was a recipe for disaster. “In my mind, I was just so focused on winning the Olympia, all my time and energy was spent on this goal, and I wanted to leave no doubt when winning,” he explained of his blinkered approach.

Injuries would provide a serious wake-up call, however.

How Dorian Yates Kept His 1994 and 1997 Mr Olympia Dreams Alive

“The initial thoughts running through my mind were just that the Olympia is over and everything I worked for this year had been for nothing,” he shared. “But I’m a very calculated person, so I did the maths and worked around the injuries to win both times!”

In fact, Yates’ commitment to working around his injuries is what kept those Olympia dreams alive. “During my rehab phase, I was training the opposite side as there is evidence that by working the non-injured side, it can help the injured side to recover faster,” he explained. Studies have shown that exercising a good limb can preserve the size of an immobilized opposing muscle while maintaining a measure of strength due to the “Crossover Effect.”

“But not just this, I needed to train for mental reasons,” wrote the legend, never willing to just sit it out while his competitors overtook him. “It helped massively with my mindset on the road to recovery, that I was still being active and doing everything I possibly could to heal.” As the history books show, thanks to his will to win, Dorian Yates lifted the Mr Olympia trophy for a total of six times. So, next time you feel like skipping a gym session, give yourself half a chance instead.

To follow Dorian Yates on Instagram, click here!

Taking to Instagram, Dauda recently demonstrated the tired and tested move as he readies himself for the 2025 Arnold Classic. Having won $600,000 for taking the Olympia title home last year, “The Nigerian Lion,” now has his sights firmly set on the $500,000 prize money that goes to the victor in Columbus, Ohio. “No muscle group left behind,” wrote Dauda in a post for his almost 1.5 million IG followers.

Samson Dauda Executes Standing Calf Raises Ahead of the 2025 Arnold Classic

Dauda took his first Olympia trophy in 2024 after presenting the full package of muscle, definition, and symmetry, and by the looks of his calves, no stone is being left unturned in the pursuit of perfection.

By performing the standing calf raise, you will activate two muscles at the rear of the lower leg (the gastrocnemious and the soleus muscles). Calf raises are also great because they are low impact and will improve strength and flexibility in each calf while helping to build muscle mass at the same time. “Every body part get its own full attention,” said Dauda of his detailed approach. “That’s how you grow symmetrically.”

To try it for yourself, replicate Dauda’s technique and hold the position for around a second at the top of the lift for increased time under tension. For hypotrophy, aim for 3 sets of 12 reps, working with a weight that will bring you to failure, or close to failure with each set.

To follow Samson Dauda on Instagram click here!

“I am 7 weeks post op on a total knee replacement,” revealed the WWE Hall of Famer on Jan 21, 2025, via Instagram. “My left knee was on its last leg, and I have been putting surgery off for years.” This means Austin would likely have been working through immense pain during his last match to date with WWE. (That bout took place in 2022 at WrestleMania in Dallas.) Fortunately, “The Rattlesnake” went on to explain that his post op X-rays have showed “everything is healing nicely.”

‘Stone Cold’ Steve Austin Always Comes Back Stronger

Austin is no stranger to going under the knife. His most significant injury occurred in the ring back at SummerSlam 1997, when the late Owen Hart dropped him on his head and caused spinal damage while executing an inverted piledriver. While the former six-time WWE champ wrestled for years following reconstructive neck surgery, he had to reduce his move set in order to prolong his career. Incredibly, “Stone Cold” was 57 when he made a return and beat Kevin Owens at WrestleMania 38. Following the widespread critical acclaim for that match, Austin said he couldn’t rule out putting on his boots one more time. Still, wrestling has taken a back seat to off-road racing in recent years, and “Stone Cold” (now 60) has joined forces with the GFI Nevada Racing team, riding Kawasaki.

Will ‘Stone Cold’ Steve Austin Ever Return to a WWE Ring?

These days, Austin in busy with his highly successful “Broken Skull” beer brand but revealed that he is “back in the gym and training” after trying to rush his recovery and suffering an initial set back. “I came out of the gate aggressively and started walking way too soon.” Austin explained, adding that recovery will likely take him a year. This means the chances of him dishing out one of his trademark stunners at this year’s WrestleMania seems pretty unlikely. Still, they do say that anything can happen in WWE.

One thing is for sure, the pro wrestling legend has been looking ripped as of late and fully intends to get back to racing. “I have my sights set to race in The Mint 400 outside of Las Vegas,” he said. “I am thankful to have found the challenge of desert off road racing. I love the competition and the hard conditions that come with it. So, here goes…” God speed, Stone Cold!

Follow Steve Austin on Instagram 

We’ve heard these buzzwords before: activated charcoal to “bind toxins,” infrared saunas to “sweat it out,” and dry brushing to “stimulate the lymphatic system.” They each help the body’s natural detox pathways—your liver, kidneys, and lymphatic system. But what if there was a way to take detoxing a step further? What if you could directly cleanse almost all the blood flowing through your body?

EBO2 or EBOO—short for Extracorporeal Blood Oxygenation and Ozonation—offers a novel way to detox—filtering out toxins, heavy metals, built-up lipids, and cellular junk directly from your bloodstream. Physicians say it helps target some of the root causes of inflammation and chronic disease.

When I sat down with Dr. Christopher Davis, an interventional cardiologist with a passion for health optimization, his words set the stage for our conversation: “We get old and get sick because of the toxins around us.”

Davis didn’t sugarcoat the reality of modern life. While exercise, nutrition, and stress management are non-negotiables in the staying healthy hierarchy, oftentimes our environment often works against us.

“We’re talking about heavy metals—mercury, cadmium, lead, arsenic,” he explained. “Add to that insecticides and pesticides like atrazine and DDT. Then there’s plastics—BPA, phthalates, flame retardants, and the nonstick coatings on our cookware. Even the stain-resistant carpets and furniture in our homes contribute to the toxic load we carry.”

It’s quite scary to think how much toxic chemicals we eat, breathe, and drink every day. These substances don’t just float harmlessly through our bodies, nor do they simply come and go. They accumulate, creating oxidative stress, which over time triggers chronic inflammation. Davis points to chronic inflammation as the root cause of many diseases, including heart disease, autoimmune disorders, Parkinson’s and Alzheimer’s diseases, and even certain cancers. “Inflammation is at the heart of it all,” he said. “And much of it is driven by these toxins.”

Dr. Davis has seen the impact of EBO2, observing significant improvements in patients with autoimmune conditions, high toxic loads, and even cancer. Plus, this cutting-edge treatment is gaining traction among high performers, athletes, and biohackers. Why? For them, optimizing recovery, slowing down aging, boosting energy, and counteracting the effects of modern environmental toxins are top priority.

Despite the buzz, EBO2 is not without its skeptics. While it’s safe when administered correctly in a clinical setting, the majority of the reported benefits are anecdotal, with limited large-scale clinical studies to back up its efficacy. As with any new modality, there’s a need for more robust, peer-reviewed research to determine its long-term effects and potential risks.

What is EBO2?

Get cozy because this treatment requires you to be hooked to an IV in both arms for 45 minutes while approximately 2 to 4 liters of your blood—between 40-80% of your body’s supply—is drawn, filtered, treated with ozone and specific wavelengths of light, and reintroduced into your body.

Plus, there’s a container on the side where all the junk gets filtered into. It looks murky and yellowish, making it hard to miss how much toxins we carry throughout our lives.

Dr. Joseph Purita, a pioneer in regenerative medicine and one of the physicians behind EBO2’s growing popularity in the U.S., describes the process in vivid terms. “When blood comes out of the body, it’s darkish. Looks like what we call venous blood. But when it’s filtered and treated with ozone and light, it returns bright red, looking like arterial blood. It’s almost as if we had a heart-lung machine oxygenating the blood. But it’s not that we’re just giving oxygen back, because your lungs can do that. There’s a number of interesting things that are happening, and that’s why I like it.”

EBO2 is a relatively new modality you might find in a longevity, upscale IV, or functional medicine clinic with a hefty price tag ranging from $875 to $1,800. And, unfortunately for many or us, it’s likely an out-of-pocket expense.

The Science Behind EBO2

Davis and Purita explained that EBO2 leverages the body’s own mechanisms to heal and create positive adaptation by triggering hormesis—a so-called “good stress” in which small amounts of oxidative stress stimulates the body to adapt. As the blood flows through the dialysis machine it’s exposed to ozone, a process that removes toxins, heavy metals, and cellular debris and creates beneficial oxidative compounds that stimulate your body’s natural antioxidant defenses, such as glutathione and superoxide dismutase. As an additional step, exposure to specific wavelengths of light—aka photobiomodulation—further reduces inflammation, boosts oxygen delivery, and kills harmful pathogens.

The process is entirely external, and as Purita emphasized, “ozone is toxic when inhaled, so no ozone enters the body. When ozone starts mixing with plasma, it’s converted right away to hydrogen peroxide, oxygen, and a few other things.”

In addition to cleansing your blood, this process evokes several interesting cellular mechanisms. Purita added that “EBO2 stimulates pathways like AMPk, which improves energy efficiency at the cellular level.”

AMP-activated protein kinase (AMPk) is an enzyme that plays a role in energy regulation. It acts like a metabolic thermostat, detecting energy deficits in your cells and triggering mechanisms to restore balance. AMPk activation boosts cellular energy production and encourages your body to burn fat for energy. Plus, studies link AMPk activation to improved cellular repair and reduced aging markers.

EBO2 upregulates another key pathway known as your body’s antioxidant powerhouse—the nuclear factor erythroid 2-related factor 2, (NRF2). NRF2 is a transcription factor that regulates the body’s antioxidant response. Think of it as the master regulator of detoxification and inflammation control. When activated, NRF2 turns on genes that produce antioxidant and anti-inflammatory compounds. These may help the body eliminate harmful substances, reduce oxidative stress, and protect cells from damage caused by environmental toxins and free radicals.

Dr. Davis noted that this treatment also stimulates mitochondrial biogenesis, creating more of the energy-producing powerhouses within your cells.

Benefits of EBO2

For athletes, high performers, and longevity enthusiasts, the benefits of EBO2 can mean a number of things. Improved oxygen delivery and mitochondrial health translate to better endurance, faster recovery, and a sharper mind. Reduced inflammation and oxidative stress may help improve mitochondrial function (think more energy at the cellular level). It also helps boost your immune system, and enhance recovery from workouts or illness.

Davis explained that more efficient red blood cell behavior also leads to increased oxygen delivery. “EBO2 improves how red blood cells flow through the microvascular system, reducing viscosity and enabling them to move more efficiently,” he said. “The therapy also enhances the release of oxygen from red blood cells, making oxygen delivery to tissues more effective.”

Additionally, ozone also helps stimulate nitric oxide production, which relaxes blood vessels and increases blood flow, Dr. Davis added. By addressing the mechanics of red blood cells and their oxygen-releasing capabilities, EBO2 ensures that tissues and organs receive the oxygen they need to perform optimally.

“People will typically have more energy, less brain fog, and just a sense of well-being and vitality,” Davis says, sharing how his patients often describe feeling after a session.

Subjective outcomes are not the only ones that may shift. Dr. Davis mentioned that there are a number of biomarkers and objective data he looks at to track EBO2’s efficacy. “We

can look at measures of inflammation like CRP, and other markers of oxidative stress,” he added.

Is EBO2 right for you?

EBO2 isn’t a cure-all. However, it’s a powerful tool for those looking to level up their detox protocol or address a chronic issue. It is also not something you would do every week. Dr. Purita explained that unless you have mold toxicity, Lyme disease or other autoimmune condition, he’d recommend EBO2 once a quarter or once every six months.

You could consider EBO2 if:

• You are exposed to high levels of environmental toxins.
• You are an athlete seeking faster recovery and better performance.
• You are focused on aging gracefully and maintaining vitality.

However, EBO2 may not not suitable for everyone. Davis and Purita did highlight that people with certain conditions, like G6PD deficiency, or those on blood thinners should consult their healthcare provider before trying EBO2.

One important consideration both doctors pointed out is that since ozone activates the AMPk pathway, it mobilizes and pushes glucose into cells. While this is a positive metabolic effect, it can lead to a temporary drop in blood sugar during the session.

“Because blood sugar can drop during the procedure, we recommend having a high-carbohydrate meal beforehand,” Purita says. “If blood sugar levels fall too low during the treatment, we’re prepared to address it with intravenous glucose to keep patients comfortable and safe.”

Davis adds that EBO2 is also not a standalone solution. Pairing EBO2 with tools like hyperbaric oxygen therapy, molecular hydrogen, red light therapy, and cryotherapy may create a synergistic effect that can take recovery and performance to the next level. However, there’s no one-size-fits-all protocol, and we don’t yet know what’s the most effective way to combine them.

“Everyone’s experimenting,” Dr. Davis noted, “so I’m trying to figure out the right timing to stack all the modalities.”

It’s hard to believe that Cat Deeley has been on television for more than 25 years, first appearing on the children’s show SMTV Live in 1998 and later moving into primetime television. While Deeley is fondly known to fellow Brits for her early on-screen partnership with Ant and Dec, U.S. fans on the other side of the pond will recall her hosting So You Think You Can Dance and presenting Fox’s New Year’s Eve Special from Times Square.

While this presenter’s resume includes being a children’s author, an actor, and a patron of London’s Great Ormand Street Hospital, she is also a loving mother to two sons and has now entered what is perhaps the busiest era of her career to date. In the UK, Deeley has taken up the duties as co-presenter on This Morning, and is now promoting her recently wrapped project The Joe Schmo Show in the U.S.

My first question is simple: How on earth does she fit it all in? “With Grandma and Grandad, and an amazing nanny,” explains the star while making a juggling gesture with her arms!

Cat Deeley Stays Composed in the Chaotic World of Television

For The Joe Schmo Show, Deeley’s brief is to present what seems like a standard reality-show based competition, until you learn that everyone is an actor except for the one contestant who has been given the role of Joe. In this case, Ben Frisone, an electrician from Baltimore, puts himself through all manner of insane challenges to win $100,000. What he doesn’t realize is that he’s the only one who thinks the show is real. All of the other contestants are in on the joke, and they are only there to increase the tension and hilarity in equal measure.

I ask Deeley how she stays composed while explaining the various tasks to Frisone, such as the requirement for him to wade through excrement in order to be the first to find a golden nugget. “I actually don’t know,” she confides with all honesty. Of course, her skillset is honed and her chops as an experienced television personality were in full force here, as she helped to raise the comedy stakes. But the host almost turned down the job through fear of being involved with anything that might turn out to be cruel to the contestant.

“I said I don’t know, if the idea is that I’m going to have to be really mean,” she says of some early conversations. “This guy, he’s the only one who doesn’t know that this show has been [scripted] and I’m like, I’m not your girl.” But because Deeley had collaborated with the show’s producer going back to her days working for MTV, there was a level of trust that finally persuaded her to sign-on. The star says the beauty of The Joe Schmo Show in 2025 is that it is able to find a balance between being “an improv and funny,” while “not pushing Ben too far the other way.”

Still, had Deeley made just one verbal mistake or laughed in the wrong place and given up the game, the crew would have needed to scramble to salvage the whole season. It’s the type of pressure that Deeley also faces each day on This Morning, the live magazine style show where anything can and often does go wrong. Deeley says she is no “gym bunny,” but has found her own path to serenity outside of the unpredictable world of TV with yoga.

Cat Deeley Says Yoga Helps Her Meet Her Daily Demands

“I’m not really very flexible,” says the star. “So, actually, the yoga really works for me … It makes me breathe and calms down my mind at the same time. I can do it wherever I want to do it.” Deeley says that while she started out her yoga path with various in-person teachers, she is now able to hop online and be guided through a pre-recorded session. “I do it that way instead, so I can fit in whenever I need to do,” she says. “Around two small boys and working.” The presenter tells M&F that she aims for 30-minute daily sessions.

Her busy weekday routine begins when the alarm clock goes off at 5am and the star makes a drink containing celery, ginger, and lemon: a revitalizing shot of antioxidants that also aids with digestion. Deeley then finds some early morning peace with her 30 minutes of yoga before sipping a coffee and hitting the shower. By the time Deeley leaves the house at 6.20am precisely, she is raring to get to the This Morning studio in London.

Yoga is, of course, a great way for busy people to balance their health and fitness with mindfulness. One major scientific review has concluded that “almost all of the participants described that doing yoga has positive benefits on the mind and body.” Those benefits include working on Deeley’s flexibility while helping her to alleviate any aches and pains and even promoting better sleep quality. All these points are paramount for an in-demand television presenter.

Cat Deeley Schedules Intermittent Fasting Around Work

The star says that she didn’t take up intermittent fasting as a means of calorie restriction or losing weight, but her busy family life and career made her take a look at exactly when her own optimum eating times might be. These days, Deeley likes to sit down at the table with the fam (she is married to comedian Patrick Kielty) and finishes dinner by around 7pm. She next eats a meal at 11.30am the next day, while in the studio at This Morning, tasting the food of the celebrity guest chef of the day. “It just seems to work for me,” she explains. When the star does have some time off, Deeley loves the great outdoors and engaging in activities like surfing or horse riding. No doubt, her next vacation will be well-earned but for now, at least she is able to navigate each crazy day with a sensible approach to health and fitness.

The Joe Schmo Show Season 4 airs on TBS and is now available to stream on the TBS app.

Follow Cat Deeley on Instagram 

James, who has competed in an astonishing 11 Mr. Olympia contests was joined by Milos Sarcev, Chris Cormier, and British bodybuilder “The Big Dea” on Jan. 24, 2025 (Episode 216) as they covered a range of bodybuilding’s latest developments. Top of the list was the panels evolving picks for who will walk out of the Arnold Classic 2025 with the winner’s trophy, and a cool half-a-million dollars.

Here’s how the actual placings panned out last year:

Arnold Classic 2024 results

• 1) Hadi Choopan
• 2) Samson Dauda
• 3) Rafael Brandao
• 4) Jonathan Delerosa
• 5) James Hollingshead
• 6) Akim Williams

And these were the panel’s latest picks for this year:

Chris Cormier’s Arnold Classic 2025 picks

• 1) Derek Lunsford
• 2) Samson Dauda
• 3) Andrew Jacked
• 4) Shaun Clarida
• 5) Carlos Thomas Jr
• 6) Brandon Curry

Milos Sarcev’s Arnold Classic 2025 picks

• 1) Samson Dauda
• 2) Andrew Jacked
• 3) Derek Lunsford
• 4) Shaun Clarida
• 5) Brandon Curry
• 6) William Bonac

Big Dea’s Arnold 2025 picks

• 1) Samson Dauda
• 2) Andrew Jacked
• 3) Derek Lunsford
• 4) Carlos Thomas Jr
• 5) Shaun Clarida
• 6) Brandon Curry

Dennis James Arnold 2025 picks

• 1) Samson Dauda
• 2) Andrew Jacked
• 3) Derek Lunsford
• 4) Brandon Curry
• 5) Shaun Clarida
• 6) Carlos Thomas Jr or William Bonac

With three out of the four votes placing him first at the Arnold 2025, Samson Dauda has unsurprisingly emerged as the clear favorite. “Samson is coming off the Olympia, I think he’s on a role,” explains James of his choice. “I think he will do what Mr Olympia is supposed to do. Come back and win.”

The guys also predicted big things for Andrew Jacked after a disappointing Olympia appearance last year, and a potential surprise from Brandon Curry who is looking huge right now, but James feared that there may be “too many cooks” in Derek Lunsford camp as of late, so it will be interesting to see which version of himself arrives in Columbus, Ohio.

To stream the full episode click here! 

The Arnold Classic 2025 is part of the Arnold Sports Festival that runs from Feb 27 to March 2, 2025. For tickets click here!

Dani Coleman is a seasoned dancer and has suffered unavoidable wear and tear due to the high impact nature of her favored art. The coach tells M&F that she first began her fitness journey as a way to stay in shape — without grinding herself into the ground. “Dance gave me my love of movement, while fitness gave me the ability to share that passion with people on a larger scale,” she explains.

It was Coleman’s burgeoning career as a fitness professional led her to join Pvolve in 2020 — an organization that teaches functional methods for staying in shape both in studio and online. When Jennifer Aniston was encouraged by a friend to try it out for herself, the two would forge a relationship based on trust, and a ton of sweat.

“I’ll never forget our first session,” shares Coleman. “We did a full-body workout using our p.band, p.ball, and gliders.” For the uninitiated, these are some of the patented accessories used in Pvolve’s varied classes. “Jen loves a challenging workout, and our sessions help you break a sweat without breaking your body,” explains Coleman. “No two workouts are ever the same, and I love programming her workouts using our unique resistance equipment to keep her on her toes, and to help meet her body where it’s at on a particular day.”

Jennifer Aniston’s Self-Care Routine

Of course, before even getting into the specific movements that Jennifer Aniston incorporates into her workouts, there will be those that say she has all the money and time in the world to invest in her physique. But really that’s just a cop-out mostly uttered by those who want to justify staying on the couch.

“What I love about working out is that no one can do it for you,” says Coleman. “You have to show up for yourself and do the work for yourself. When it comes to getting started, it’s about prioritizing your time and finding a workout that you actually enjoy and will commit to. Start small with 10 to15 minute workouts, three times a week, to help build consistency and then scale from there. Also, find more ways to incorporate movement into your day-to-day, like stretching during your favorite show, or taking your phone call on a walk. Movement doesn’t have to be done in a gym setting to count.”

Coleman details some of the easy tasks that can bring quick wins. These are the same methods practiced by Aniston and her other clients without even entering a gym.

• Drink water and focus on hydration
• Get enough sleep
• Be mindful of posture, especially if on a computer all day
• Take short walks 

Exercises Jennifer Aniston Uses For A Super Star Body

Once you begin to see those big results by making small changes, it’s game on! Aniston never allows herself a chance to become bored, so her workouts rotate to keep her body guessing. Coleman explains that Pvolve’s classes include sessions such as ‘Strength & Sculpt’, ‘Sculpt & Burn’, and progressive weight training. “We train your core 360-degrees,” enthuses the coach. Not only does Aniston stick to the plan, but she’s even helped design her own workout sessions called ‘Strength Redefined.’ If you want to follow her path to fitness, then these are some exercises you can try:

• Plank variations
• Resistance band work
• Dumbbell lunges
• Weighted stretches
• Cardio – moving your body while staying on a mat

These movements don’t have to be done via the Pvolve platform, but many people find that this type of group fitness class, either online or in person, keeps them coming back for more says Coleman. In fact, studies have shown the benefits of group fitness compared to individual workouts, those who worked out in groups felt more “intrinsically motivated to engage in high intensity-exercises.”

Jennifer Aniston is Highly Invested in Her Health

For a Hollywood A-Lister like Aniston, aesthetics is everything in the competitive world of showbiz, but her sweat equity is resulting in more than an epic resume. “The results go far beyond aesthetics,” says Coleman.

For women, working out as they mature can also alleviate the symptoms of menopause. One study has concluded that “Sedentary women should consider modification of their lifestyle to include physical activity as it leads to improvement in their quality of life.” By balancing her hormones via weight training, and building her cardiovascular endurance through moving and stretching, Jennifer Aniston looks set to glow for some time to come. Coach Coleman says that the secret to saying consistent is all about balancing work with fun. “Our sessions are filled with hard work, a good playlist, and a few intermissions to play with the pups!”

Follow Dani Coleman on Instagram 

Click here to keep up with Jennifer Aniston’s inspirational progress on IG 

Click here for more information on following in the Hollywood A-listers footsteps and giving Pvolve a try!

“Who else thinks the side tricep pose should be mandatory in classic?” asked Vissers of his one-million-plus Instagram followers on Jan 25. In the post, Vissers can be seen breaking out the aforementioned side triceps pose, while revealing huge arms that closely resemble twisted steel. By perfecting the pose, he had his followers impressed, but it’s not obligatory at the Olympia or other classic division shows.

Making Sense of the ‘Wesley Vissers Olympia Rule Change’

As of now, the mandatory poses in the Classic Division consist of:

• Front Double Biceps
• Side Chest
• Back Double Biceps
• Abdominal and Thighs
• Favorite Classic Pose (a variation on the above)

While the side triceps pose is not mandatory in classic physique, judges may still call for it, so it makes sense to be like Vissers and practice it for good measure. Still, despite his success at the Arnold, the big man placed a disappointing eighth place at last year’s Olympia But with Chris Bumstead lifting what may prove to be his sixth and final trophy at the event, before hanging up the lifting straps, there’s everything to fight for. “Amazing physique,” wrote one fan. “Classic lines!” commented another.

When it came to the Wesley Vissers Olympia rule change suggestion, other fans felt that there was another way for the athlete to deliver it as a mandatory pose. “I think you should just compete in the open,” wrote one follower. “Just do open?” echoed another. Of course, Vissers’ suggestion was largely made as a bit of fun to accompany his tremendous triceps pics but never say never in the world of bodybuilding.

One thing is for sure: This will be a pivotal year for the Dutchman.

Follow Wesley Vissers on Instagram. 

Training

Try Wesley Vissers' 2-Move 'Road to Olympia' Bicep...

Here’s how the 2024 Arnold Classic winner gains his "peaky" biceps.

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Alzheimer’s main biological features are the presence of amyloid protein plaques, tau tangles (abnormal accumulations of the tau protein in the brain) and myelin degeneration (myelin helps to transmit electrical impulses in the brain). A new study, recently published in Science Direct: Brain Research has successfully built on a growing body of evidence that points to physical exercise as a means of reducing these biological features. Experts from the University of Bristol (UK), and the Federal University of São Paulo (Brazil) put aged rodents through structured programs of aerobic activity and found that physical exercise had the following positive effects:

• Reduced amyloid protein plaques by approximately 76%
• Reduced tau tangles by around 63%
• Reduced inflammation by up to 68%
• Improved communication between brain cells
• Increased the number of brain protective cells

Exercise is Essential To Fighting Alzheimer’s Disease

While a firm number is yet to be placed on how often you should exercise in order to help alleviate AD, the take home message is simple: Swapping a sedentary lifestyle for one that includes regular aerobic activity is essential for longevity. “Alzheimer’s is a progressive neurodegenerative disorder with no known cure, impacting millions worldwide,” says Dr Augusto Coppi, who is one of the study’s authors. “While physical exercise is known to reduce cognitive decline, the cellular mechanisms behind its neuroprotective effects have remained elusive—until now. This research highlights the potential for aerobic exercise to serve as a cornerstone in preventive strategies for Alzheimer’s.”

The authors of the study also suggest that public health initiatives should prioritise the promotion of exercise programs that are tailored to aging populations. For the elderly, exercises such as cycling or swimming could be a safe option where avoiding injury is paramount. But you don’t have to be getting on in years to begin the fight against AD. The onset of Alzheimer’s disease can begin 20 years before symptoms appear, so there’s no better time to get your body moving than today.

It’s only January but there’s already a contender for the best action-thriller the year. If you think you’ve had a bad day at work, spare a thought for Jason Statham who plays an ex-Roral Marines commando who just wants to settle down to normality as a peaceful construction worker. He’s enraged however, when his boss’s teenage daughter is kidnapped by human traffickers and so begins the uncovering of a conspiracy involving corrupt government agents. It’s the type of premise you’ve seen before, but the personnel involved in this project make for a must-see-movie.

Who Wrote ‘A Working Man’?

Sylvester Stallone created the Rocky franchise and who starred in five Rambo movies and four Expendable films, not to mention classics like Cobra and Cliff Hanger, wrote the screenplay after adapting the story from the Chuck Dixon novel, Levon’s Trade. The movie itself was shot in London and Berkshire, England, in 2024, and the highly anticipated trailer was released on Jan 9, 2025.

When is the Release Date for ‘A Working Man’?

Amazon MGM Studios have announced that all hell will break loose as Statham attempts to obliterate the bad guys in theaters starting March 28, 2025.

Watch the Official ‘A Working Man’ Trailer

With more than 12 million hits in the first week, it appears that action fans are ready and eagerly waiting for more of the same from Statham. “Jason Statham can play the same action role over and over and I’ll never get tired of it,” wrote one YouTube user. “Just the perfect movies to shut off your brain and relax after a long day,” wrote another. M&F says pass the popcorn; we’re here for this!

While the regular dumbbell bicep curl is one of the most repeated exercises in the free weight area of your local gym, there are other ways and means to win at building brilliant biceps explained the four-time Mr Olympia kingpin in a recent Instagram demonstration. “We’re gonna focus on the cambered bar curl,” Cutler schooled his 5.5 million followers.

Why Use a Cambered Bar for Bicep Curls?

Cutler’s cambered bar of choice here is also known as an EZ-curl bar. Not only do some studies show that using a bar activates the biceps better than dumbbells, but many people find the shape more accessible for their grip, requiring less rotation in the wrist and avoiding potential strains while upping the loading potential.

Jay Cutler Demonstrates Cable Bicep Curls with a Cambered Bar

“Now, what I love about the cables is that constant tension,” explained Cutler. “So, what I like to do is get that nice stretch.” The bodybuilding legend says that the tension from lowering the weighted plates on a cable machine is more constant than the sudden drop you get from a falling dumbbell. “We’re still gonna focus on 10 or 12 repetitions,” he said. “Really getting that contraction, and not necessarily powering or cheating through the movements.”

Cutler says that another advantage of cable curls is that you are more locked to the ground, leading to better form. “Now, with the free weights I tend to move a little but more of my body whereas (with) the cables I’m a little more stationary,” he explained. “This is more of a concentrated movement, contractive, and really, really good for you guys looking for that crazy pump.”

Cutler begins his demo by picking up the bar to around waist-height and then leans a little backwards so that his chest is further away from the cable station than his feet. The big man then keeps his legs and torso as still as possible while lifting the bar and curling his arms until his hands reach head height.

Note that Cutler maintains a controlled and consistent speed as he focuses on the movement and slows it down for that all-important time under tension. “Hitting these curls with the cables as opposed to free weights is gonna help with keeping the tension throughout the full range of motion,” he explained. “And make(s) is more difficult to let momentum do any of the work! Give these a try next time you’re hitting biceps!”

Follow Jay Cutler on Instagram 

Jude Samuel, a 4th degree BJJ Black belt and lead fitness instructor at Eight Club in Shoreditch, London, was selected as coach for the day, and his mission was to take WWE’s most flamboyant tag-team “Pretty Deadly,” and the rest of us mere mortal journalists through an intense session of sweat. Pretty Deadly are former WWE NXT and WWE NXT UK tag-team champions and are currently at the top of their game.

Having spent quite a bit of time in the wrestling ring myself (you can read about some of my latest exploits here ), I came to this workout with a ton of respect for how physically fit a WWE grappler really needs to be. There’s no question that performing as a pro wrestler requires explosive speed, strength, and stamina. So, whether you want to follow in the footsteps of The Rock or John Cena, or just want to test your own mettle, here’s how to try it for yourself:

The ‘Pretty Deadly’ AMRAP Circuit Workout

Warmup

To start the blood flowing and the muscles moving ahead our 7.30am workout, we began with a warmup of banded lateral steps to get us ready for action.

The Workout

To attempt this circuit, you will perform as many reps as you can (AMRAP) for sets of 30 seconds and then take a 15 second rest. You will perform three sets with each exercise before moving on to the next. Here are the exercises:

• Inclined seated dumbbell curl
• Overhead barbell press
• Medicine Ball Slams
• Barbell Rows
• Medicine Ball Lunges
• Side Lunges
• Dumbbell Lateral Raise
• Bodyweight Squats

The Finisher

Sprint as fast as you can for those three remaining sets.

The ‘Pretty Deadly’ AMRAP Circuit Workout Breakdown

To execute the inclined seated dumbbell curl, you’ll be letting your arms drop almost all the way to the ground before lifting the weight back up. This is a movement that WWE

SmackDown’s Pretty Deadly tag-team partners; Elton Prince and Kit Wilson find themselves doing dozens of times per match, as they reach down for their bulky opponents before attempting to lift them up. Here, you’ll be building your own bicep strength. By making sure that your range of motion really gets low before you raise the dumbbell back up, this will increase the tension of the curl.

If you’ve ever seen The Ultimate Warrior, Goldberg, Brock Lesnar, or more recently, Braun Strowman in action, then you will be aware that the overhead press is one of the most celebrated moves in WWE, as these beasts demonstrate their dominance over a hapless foe. Okay, so you might not be quite ready to lift a human being over your head, but make sure to work with a challenging weight on the barbell to increase upper-body strength without sacrificing form.

In the gym, and in the ring, what goes up must come down. We practiced the principle of slamming our opponents into the mat by driving a medicine ball down with authority. “Yes boy!” shouted Pretty Deadly to motivate me. “Yes boy!” I shouted back as I attempted to slam my rival… I mean medicine ball through the matted floor of Club Eight. This was followed up with some barbell rows, just to make sure that we never “back out” of an important match.

Lunges are an essential move to master in order to prevent injury, especially when it comes to marquee matches like the upcoming Royal Rumble where bodies can come at you from all directions. Side lunging is great for flexibility, while adding a medicine ball into the mix will build on your potential for explosive power, too.

The dumbbell lateral raise is great for improving shoulder mobility and will also bolster your performance in terms of lifts. As an added bonus, by executing this move you’ll be on the path to realizing that coveted pro wrestler physique as you begin to build some boulder shoulders.

As I begin my rounds of bodyweight squats, Elton Prince and Kit Wilson decide to play a prank and commandeer a nearby camera, blocking the view of my exhausted movements in favor of some of their trademark showboating. I try to carry on regardless as the two combatants demonstrate that their performances in front of a crowd are just as important as the one they must smash in each and every gym session.

“Here we can see the common man learning how to squat,” commentates Wilson with his pretty decent David Attenborough impression before recreating what looked like a scene from the movie Zoolander, gyrating in front of the camera. At this point I felt like a deer in the headlights!

In terms of sprinting, racing from rope-to-rope before crushing your opponent with a thunderous clothesline is par for the course in WWE, and gone are the days of the plodding grapplers from yesteryear. To hang with today’s crop of athletic wrestlers, you’ll need stamina as well as strength, so sprints are a great way to work on your cardiovascular conditioning. It certainly requires a great deal of heart to make it in the wild world of WWE.

Battered but not beaten, I completed the workout thanks to the eccentric encouragement of Pretty Deadly. “He put in a shift!” remarks Elton Prince, providing me with his much hoped for seal approval. All I can say is that this workout is worthy of a WWE champion, so make sure you hydrate! Pretty Deadly may have tested my endurance by making me use my lungs for laughing on several occasions, but they do say that fitness should be fun! Hats off to you guys, there’s no questioning that WWE Superstars are deadly serious athletes.

Want to stream some of the action? WWE arrived on Netflix earlier this month in the USA, with all programming available on the streaming service in the UK and other international territories, including RAW, SmackDown, NXT, Premium Live Events and WWE’s archives. To sign-up visit: Netflix.com.

You can also follow Pretty Deadly’s Elton Prince and Kit Wilson on Instagram.

“I always thought the military was an intriguing opportunity,” Donohue said. “But it was nothing my mother ever wanted me associated with, nor did she ever articulate why she felt that way.”

What Donohue did take part in was sports. He played baseball and football at different points of his childhood, but he acknowledged that fitness was not his best quality growing up.

Donohue recalled, “I was an active kid, but weight was always problem for me.” He did find success in the pool and even swam competitively in college. However, he opted to focus more on music and got his degree in Music Business.

“I thought I was going to be working with rock bands,” he shared.

He Answered His Country’s Call

Like many current members of the Armed Forces, Donohue opted to consider service after the terrorist attacks on the United States on September 11, 2001. By 2002, Donohue officially shifted his focus from music to the Army. In spite of his athletic background, he was concerned about how he would hold up in basic training. Things turned out okay for him, though.

“It worked well enough and I remember being the oldest guy in my basic training company at 23 and one of only two of us who passed the old APFT on the first test.”

In the 23 years since, he worked in several capacities while traveling the world, including as a combat medic, legislative liaison, TRADOC-IMT Surgeon, and is currently a PA while living in Virginia. He is thankful for the leaders that have challenged and supported him throughout his two decades in service.

“I’ve been very fortunate to be surrounded by great leaders throughout my career and I’m grateful that some of them have encouraged me to do things that I wasn’t entirely convinced of at the time.”

He may be the one performing on a day-to-day basis, but the husband and father of three emphasizes that he did not make this commitment alone.

“I’m most proud of my family though, Lexey and I joined the Army- meaning we made the choice together to become an Army family.”

They have found fitness to be another common bond that holds them together and a great way to stay connected while continuing to be at their best for themselves and each other. Donohue got into cycling during the lockdowns, and his family joined him in pursuing the new passion.

Donohue explained, “For our family, it was a great way to connect and share nature and the outdoors together.”

He took it a step further and went on to coach the largest team in Virginia, and he proudly shared that his youngest son continued cycling and raced nationally for a few years. His son eventually shifted his focus back to academics, but he himself went on to start taking part in cyclocross, a hybrid of road and mountain biking.

“Lots of mud, sand, hills and running. Legend says it started as a way for French soldiers to train in winter. It’s a blast and I love the community.”

That is only one aspect of his personal commitment to being his best self. He has also been dedicated to the weights and running, which made his travels across the globe a little more enjoyable.

“My travels would never have been so rich if it wasn’t for making time to squeeze in a run.”

Donohue is currently involved with the Army’s Holistic Health and Fitness (H2F) readiness system, which is designed to help soldiers improve in five different pillars (physical, mental, spiritual, nutrition, sleep). As a Clinical Integration lead, Donohue is helping lay the groundwork of this program and sees its potential for success now and later as they develop over 100 teams across the Army over the next few years.

“Not only will H2F serve soldiers now, but it will help make life easier for them after they become veterans.”

Donohue will be sharing his passion and knowledge with many attendees at an upcoming United States Air Force Honor Guard Symposium in Washington, D.C. on Feb. 13, 2025. Donohue will be bringing his knowledge and experience with H2F with him as he joins other well-respected members of the military community such as LTC Charjo Grant, USAF SSgt Chase Griffin, and others. Donohue is excited to be in a position to help many others learn how to be their best so they can continue giving their best to the nation. He sees the opportunity for what it is, a way to reach Americans that they normally may not.

“We’re really fortunate to have a national platform. Militarily speaking, we may only be one percent of the nation, yet we can have an outweighing effect on the greater environment. This is a great opportunity to have more of a national discourse.”

Donohue’s impact has been and will continue to be felt for the rest of his career and even after by many that he may never meet in person. He looks back at his career fondly and sees his future as bright with many more opportunities to come. He also hopes that the next generation of Americans that enter service will be aware of their own potential and invest into that with the same energy and commitment that he had into his own career.

“Take a chance on being truly great yourself.”

You can follow Donahue on LinkedIn.

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

For Deakin, who comes to soccer with a wealth of experience gained by training Olympic gold winning athletes such as triathlon’s Brownlee brothers, building a winning team is about forging strong relationships. The Manchester City Women’s performance coach must also navigate personal player circumstances as she carefully considers factors such as training load, injury prevention, and recovery.

M&F sat down to find out more from Deakin, who has been an important contributor to some of City’s most recent soccer PRs.

You have worked extensively with Olympic athletes in the past, were you able to travel to any of the Games?

I’ve been lucky enough to go to four Olympic Games and have special memories from each one. Beijing 2008 was my first Games and my first time in that major multi-sporting environment. As a massive sports fan there’s something really unique about everyone being in the same place at the same time with the same goal, and very surreal sat having dinner with Usain Bolt on one side of you and the Williams sisters on the other!

You originally joined Manchester Women’s Football Club in January 2023 as their new Injury Management lead. What are some of the most common injuries in soccer?

Muscle injuries are obviously common in any running-based sport and in women’s football, quad and hamstring injuries are more common. Our aim is to condition our players as well as possible to cope with the growing demands of the game and reduce the risk and severity of these types of injuries.

Anterior cruciate ligament (ACL) injuries are commonly discussed in the media but aren’t isolated to women’s football. I’d say that most injuries we see are sports-specific, rather than gender specific. For example, ankle inversions or issues related to tackles and concussions. For me, especially coming from a physiotherapy background, it’s vital that we take a multi-discipline approach to all our injuries, with clear exit criteria and ‘return to play’ guidelines. At City we involve the football coaches in the recovery journey as early as possible – we want to minimize risk and optimize player performance on return.

What are some of the best ways for a soccer player to rest and recover?

We spend a lot of time monitoring and reviewing wellness data and trends – both across the squad and in individual players. Recovery is specific to each player, and we develop bespoke plans which incorporate a range of modalities including cryotherapy, massage or nutrition. Properly incorporating rest and recovery based on wellness data is a key strategy for preventing injury and something we really focus on.

How would you describe your current role as the Director of Performance Services?

My role as Director of Performance Services for MCWFC is to align and drive all the performance service departments to deliver our performance strategy. Across our multi-disciplinary team, we deliver a range of services – from strength and conditioning, to nutrition, rehab and recovery. One area of the role that’s relatively new to me is player recruitment, which includes assessing the physical condition of incoming players and how they’ll adapt to our training style and load.

You mentioned training load. How is this designed?

Our overall philosophy is to keep training load high to support performance and protect against injuries. Generally, squad training load is designed around fixtures and the team schedule so a week with two games looks different to a one game week. But within that there’s a lot of bespoke programming, and individual load will change based on the position they play, what we want them to achieve during a game, their history, any risk factors, injuries or return to play modifications etc.

Do you encourage players to get in the gym on their own time?

Generally, we don’t encourage working out away from the Club because gym programming is built into each individual player’s schedule and based around results from profiling and individual athlete plans. We design programs so that the rest days are to be true days off, and our players are world-class professional athletes who understand their program of activity.

What types of exercise sessions would you recommend to a soccer player?

Every player is different, but football is a running-based sport with lots of high intensity actions and maximum acceleration and deceleration, so any gym program needs to support an athlete’s ability to perform these actions again and again. Ultimately there’s no escaping the basics of strength training and in particular lower limb strength-based training is key.

Our players come from a wide variety of countries and cultures and ultimately, they are individuals with their own training histories and experiences. If they have an interest in different training methods, whether that’s yoga, swimming or boxing, we’ll always try to look at how to incorporate that in a way that works with their player program and doesn’t detract from their ability to perform at training or in a game.

How much of a role does nutrition play in performance services and are players provided with plans or meals, or education around the subject?

Nutrition is huge for both performance and recovery. We have a full-time nutritionist that works on an individual, squad and educational basis. The nutritionist ensures players have access to the right food at the right time and that regularly means working closely with our chefs at Manchester City Football Academy, and hotels and catering when we’re on the road. They work with individual players to develop nutrition plans to support their goals, for example if they’re recovering from an injury or if they are looking to put on extra lean muscle.

The nutritionist delivers education to players based on the most up-to-date research and literature, so our players understand why they’re eating certain foods at certain times, so that they can make empowered decisions that help them be the best athlete.

What does the training schedule of a professional female soccer player at Manchester City look like?

A typical day starts with a wellness check-in during the morning. We’ll talk about how they’re feeling, how they slept and ultimately if they’re good to train. Then they have breakfast as a team on-site. After breakfast they go to analysis where the team runs through what the training objectives are for the day, and they might review a specific game or some individual player clips.

Then we move onto preparation for on-field training by working the gym with programs tailored to an individual player based on their data, any injuries and the performance required of them at training. After training on the pitch as a team, they’ll come back in and we’ll do a shorter additional one-on-one or smaller group-based training session, depending on what a player needs that day or anything specific they’re working on. The squad then all have lunch together before an afternoon gym session. Then it might be on to commercial or media obligations, or educational activity before finishing for the day.

I understand that there’s a great relationship between the staff in both the men’s and women’s teams!

There’s a great relationship and learning environment across Manchester City Football Academy and that’s important for the development of football generally, not just the women’s game. We recruit the best individuals in their fields and to have that level of knowledge and experience under one roof is incredible.

The MCWFC performance team has seen real benefits from recruiting staff from both inside and outside of football. Together, we’ve got broad experience and expertise, and it’s allowed us to merge and take best practice from across world sport.

The past couple of years have been a period of resurgence for the team. How much has fitness and conditioning played a role in these results?

The demands of the women’s game are changing all the time and our approach to fitness and conditioning reflects that. For us, it’s not just about ensuring our players can perform at their best right now but also that we prepare them for the future demands of the game too. We want them to have long, healthy, high-performance careers. So, strength and conditioning, rehab, recovery and nutrition all play a vital role.

In your time at Manchester City, how have the female athletes evolved in terms of their physical skills and acumen for fitness?

The demands of the game are changing—both in terms of the physical intensity and frequency of games. We’re not just focused on ensuring players have the right level of fitness now, but we want to keep pushing on and raising the level too. Over the last few years, our benchmarks have been getting higher and higher, and our athletes have risen to meet them.

What have been some of your personal highlights since joining Manchester City Women?

Off the pitch; the development of the performance team. As individuals and as a department we’ve really progressed and grown. We’ve created a safe environment in which we can challenge each other and are encouraged to be curious about best practice and that’s really enabled us to develop the best possible programmes for our athletes. On the pitch; qualifying for the Champions League was definitely a personal highlight – it was a just reward after a season of world-class performances and hard work!

For more information on Manchester City Women click here!

Enter the 15-minute triset workout. This efficient approach is perfect when life gets busy, but your goals remain unchanged. Whether short on time, equipment, or motivation, this workout has you covered.

Let’s cut through the excuses and get to it—because 15 minutes is all you need to move the needle. Ready? Let’s get after it.

Why Trisets are Effective

When time is short, you need training that doesn’t waste a second—and that’s what a triset delivers. A triset is a series of three exercises performed back-to-back with little to no rest in between. It’s an excellent approach for getting stronger, building muscular endurance, and breaking a sweat.

Here’s why it works so well:

Efficiency: Combining three moves into a continuous circuit maximizes every minute of your workout.

Intensity: The nonstop nature of trisets keeps your heart rate up, giving you the double benefit of strength and conditioning in one workout.

Muscle Growth: Trisets create a deep level of fatigue that stimulates muscle growth and strength development. Pushing your muscles to their limits will help you see results in half the time or less.

Higher Reps Work Too

Eight to twelve reps are not the be-all and end-all regarding muscle growth because muscle is built in varying rep ranges. Yes, you can build muscle by performing 15 reps and above. What does that mean for you? You can unlock gains you didn’t know you were missing, and here’s how.

Endurance

High-rep training pushes your muscles to sustain effort over extended periods, which is excellent for endurance and a game-changer for flex time. Plus, the mental grit you build by pushing through those extra reps carries over to all areas in and out of the gym.

Increased Time Under Tension

More reps mean your muscles are under more time under tension because prolonged tension is one of the keys to muscle growth. By keeping your muscles working longer, you’re building size and strengthening your connective tissues. Strong tendons and ligaments mean a more resilient body and the ability to do fun stuff longer.

Motor Control

High-rep sets allow you to refine your form and lock in efficient movement patterns. The more you practice a movement, the better you get at it. When your form improves, especially when you’re fatigued, so does your ability to lift heavier and train harder with a reduced injury risk.

Strength and Endurance Warmup

Take two minutes to rev up the engine by spending 30 seconds on each move. It will get your blood flowing and prepare your body for the intensity ahead:

Warm-Up

• High Knees or Jump Rope: Get your heart rate up and wake up those legs.
• Prying Bodyweight Squat: Loosen your hips and inner thighs.
• Yoga Push-Up: Train your chest, triceps, shoulders, and core with this hybrid exercise.
• Side Plank (15 seconds per side): Activate your obliques and shoulders.

15-Minute Strength and Endurance Workout

Here’s what you have been waiting for: the good stuff. Perform 15 reps of each exercise, resting little between exercises and trisets, and do as many rounds as possible in 15 minutes. But don’t be a hero; if you need more rest, take it because quality over quantity always rules.

1A. Dumbbell Kang Squat (can be performed with bodyweight or a barbell)

1B. Push Up Plus (can be performed on an incline if you’re unable to hit 15 reps at any time)

1C. Unilateral Dumbbell Row Variation: 15 reps per side

Cool-Down

Cooling down is vital to recovery and preventing post-workout soreness. It helps slow your heart rate and breathing and enhances flexibility. After crushing your 15-minute triset workout, take a few minutes to wind down by doing the four exercises below.

Cat-Cow Stretch (30 seconds): The Cat Cow stretches the muscles around your spine after all those rows and Kang squats.

Child’s Pose (30 seconds): This stretch relieves tension in your lower back, hips, and shoulders.

Standing Hamstring Stretch (30 seconds per leg): After the Kang squats, your hamstrings will thank you for this stretch.

Standing Chest Stretch (30 seconds): Opens the chest muscles after all those push-ups.

Now, wasn’t that fun?

Cheese is a staple in cultures all over the world, as before industrialization and refrigerators, fermented dairy products (cheese, kefir, yogurt) were common ways to keep dairy around for longer. These days, there are thousands of varieties ranging from rather pedestrian to truly funky.

As much as we adore this dairy product, though, most of us are a little weary of that block of cheddar or oozy mozzarella. “Cheese is my weakness” might be the way you think of it as if you are committing a dietary sin by digging into game-day nachos. It’s considered more of an indulgence than a health food. It’s easy to see why people might feel conflicted about this food group. Yes, the various types can be dense in calories, fat, and salt. But it’s also a source of protein, calcium, B vitamins, and other nutrients you want more of. That makes it a challenge to pigeonhole it into the healthy or unhealthy category.

Luckily, it appears as if cheese is something you can feel good about eating for health and muscle, as long as you play by the rules. Read on for the cheese facts you need to know before you make another call to Domino’s.

How To Eat Cheese Without The Guilt

If you always want more Parm on your pasta and can’t imagine your turkey sandwich minus the slice of Swiss, know this: Modern day research suggests that even full-fat cheese won’t necessarily harm your ticker or make your midriff more soft than solid.

Firstly, it appears that cheese doesn’t raise (or necessarily reduce) your risk for some of today’s biggest killers, such as heart disease. This review of research even suggests that there could be an inverse relationship between cheese consumption and heart disease death. A large meta-analysis of 15 studies published in the European Journal of Nutrition that looked at cheese’s impact on heart disease found that people eating the most (1.5 ounces per day) had a surprisingly 10% lower risk than those who didn’t eat any. One reason might be the impact it has on our cholesterol.

In a six-week randomized clinical trial it was discovered that when people consumed full-fat cheddar cheese they did not experience the same rise in smaller LDL-cholesterol particles as they did when eating the same amount of fat from butter. Small, dense LDL particles are believed to be more strongly related to cardiovascular disease risk than larger particles.

Experts have varying theories about why cheese might be more benign than perhaps butter or a slab of fatty steak. One thought that makes sense is that it has a lot more than its saturated fat content – an ounce of cheddar has about 5 grams of saturated fat. For cheese, a nutrition matrix effect exists, where different nutrients and compounds such as sphingolipids within the food work in concert to produce a net positive (or, at the least more of a neutral) health impact and essentially cancelling out the potentially deleterious effects of saturated fat.

When milk is transformed into cheese, the process alters the way the nutrients and other components in it are chemically arranged. This may affect how cheese is digested and processed by the body, which can lead to varying health effects that are different from the effects of eating dairy in altered forms, such as butter. All of us should be putting more emphasis on entire foods and how their nutrients, antioxidants, and other components interact with each other.

Many of the studies on cheese and health use it in a non-melted form, which is different than eating cheese on pizza or in cooked dishes like lasagne. Though there is some initial research to suggest that it might be more advantageous to eat un-melted cheese for heart health, it is not yet fully known how melting impacts the overall cheese matrix structure, and if this can alter the nutrition and health impact. This would be good to know since so much of the cheese in America is consumed in melted form as is the case with pizza.

Let’s not overlook that when its made it can gain some beneficial compounds, too. For instance, Vitamin K2 can form during the fermentation process and this harder to find form of the nutrient can be important for cardiovascular health. Just don’t expect much in the way of vitamin K from Velveeta.

Different cheeses are made with different types of bacteria, which, in large part, are responsible for the unique flavors. These same micro-critters may have beneficial effects on our microbiome, which, in turn, could lead to improved health outcomes including some relief from digestive concerns like irritable bowel disease. With this said the impact of eating cheese on the microbiome is yet to be properly studied. It’s not known if you get anywhere near the concentration of beneficial microorganisms from a slice of Gouda or blue cheese as you would from a cup of yogurt.

Despite being a concentrated source of calories, some studies suggest you don’t need to skip cheese to keep your six-pack well stocked. In one research paper, published in The New England Journal of Medicine, researchers set out to determine which foods were linked to weight gain by following 120,877 men and women in the U.S. for two decades, examining their weight every four years. While they found that consuming more of certain foods such as refined grains (hello, white bread) and sugary drinks was associated with weight gain, eating more of others, like nuts and fruits, helped with weight loss.

Cheese wasn’t associated with either gain or loss, even for people who increased the amount of it they ate during the study. One reason cheese may help with weight control is that its protein and fat content may help moderate appetite. Still, there is a dearth of quality research examining the impact that it has on body composition and whether its source matters. It’s likely only problematic if it contributes to an excess of calories and is part of ultra-processed food at which point you should be questioning how wise it was to order a second helping.

And here is some awesome news for cheese lovers! It can help you get more buff. In a recent Journal of Nutrition study, 20 healthy males took in 30 grams of protein provided as cheese or milk protein concentrate following a bout of weight training to determine if there would be any differences in the rate of post-training muscle protein synthesis. Despite there being higher peak concentrations of blood amino acids with the milk protein concentrate there was no difference in the rate of muscle-building between the cheese and milk protein powder.

This has been supported by other research showing that cheese protein can help with muscle-making efforts when combined with resistance training. A single ounce serving of cheese has about 6 to 8 grams of high-quality protein (most cheeses is higher in protein than saturated fat) that can certainly help you pack on more lean mass. However, you may not want to get 30 grams of protein solely from cheese after pumping iron. But it certainly can be a significant part of your post-training protein intake, maybe just not all.

As you might be all too aware of, lactose, a naturally present sugar in milk, can be difficult for some people to digest, leading to digestive woes like gas and bloating. However, the bacteria used to make cheese digests most of the lactose in the milk. Much of the remaining lactose is present in the whey, which is separated from the curds toward the end of the cheese-making process and drained off. This means many types of cheese have very little to no lactose and are safe to consume for sensitive tummies. In general, the higher in moisture a cheese is, the higher in lactose it is. That means harder cheese like provolone or cheddar will have less than cottage or ricotta cheese.

Which Cheeses To Avoid

Where cheese can fall off the rails is when it is part of a diet too rich in ultra-processed foods and contributes to an excess of calories, saturated fat, and sodium. Fast-food pizza, cheeseburgers, mac and cheese, and pizza pockets are not the way that we should be getting our daily nutrients. Sadly, this is exactly the way too many people are eating the stuff. So when its a fixture of a 500-calorie slice of pizza or triple-decker burger it’s no wonder it is often considered a dietary villain.

It’s also problematic when we consume more processed products than the real stuff. American cheese slices fall well short of actual cheddar, and Velveeta is not the way you should be dressing your broccoli. There is a good chance that these products don’t give you the same nutritional benefits of better quality cheese.

As for those cheese flavored products on supermarket shelves such as crackers and chips, these rarely contain any cheese and instead rely on mystery cheese flavoring. Again, not cheese.

For those watching their sodium intake, certain types can be pretty salty. Some versions like feta, halloumi, Parmesan, and cotija are especially salty. If your diet contains a lot of other salty foods, then adding a couple of servings of cheese can push you over the top. If you’re eating about an ounce or two a day and eat mostly lower salt whole foods, however, it’s not a big concern. But there are some individuals like those with hypertension that may need to scale back their intake of higher salt foods.

How To Choose The Right Cheese For Your Diet

Overall, there’s no need to steer clear of cheese—unless you are getting largely hails from ultra-processed foods at which point you need to revaluate how much you are eating and where you are getting it from. If all this (mostly) positive news has you ready to dig into a wheel of Brie with a spoon, here are some cheesy tidbits worth knowing.

Watch Your Portions

To keep saturated fat and calories in check, most guys should limit their daily portion of cheese to no more than 2 ounces, which is about 200 calories and 10-12 grams of saturated fat. Yes, that is some tough love. But most of us have no idea what this amount looks like, which can lead to portion distortion. A smart move is to weigh your portions for a few days so you can get a sense of how much you are serving yourself. Much of the research suggesting a neutral or beneficial effect to eating cheese involved subjects consuming roughly an average of 1.5 ounces a day. Not the mega-amount you’ll get from a slice of deep-dish.

There is No One Best Choice

The internet is rife with articles about the healthiest cheese you can buy. But, truth be told, any and all real cheese is fine in moderation and the nutrition content does not vary greatly among the varieties. There are a few exceptions, like cottage cheese which is much higher in protein than other varieties, but then again many of us don’t consider this to be the same as Camembert or Swiss are.

Be a Softy

Softer styles of cheeses such as fresh mozzarella, goat, and brie typically have fewer calories per ounce than harder types like cheddar and Parmesan. That’s because with more moisture comes less calorie density. So if you want to enjoy a daily cheese habit but also keep calorie intake more on the down low then you can gravitate toward those you can cut through with almost zero effort. After all, I’ve never met a salad that wasn’t made way better with a scattering of soft goat cheese.

Swap it Out

There’s a big difference between grating some Parmesan over a salad and feasting on a greasy pepperoni pizza. In some studies, the health benefits of cheese were found to be the greatest when it replaced other less beneficial foods like processed meats or refined grains. So you could swap out some of the bacon for a chunk of cheese and come out ahead. Not so by blanketing a bowl of white pasta with a bag of shredded three-cheese mix.

Add it to Healthier Foods

The best way to eat your cheese is to use it as a flavor enhancer for nutritious foods. Add a few chunks of feta to a veggie-rich salad, grate some aged cheddar over homemade chili, drape a slice of fresh mozzarella over a lean turkey burger, or blend ricotta into a smoothie for added protein and to make it taste extra decadent. Using cheese to make these foods more exciting to eat increases the chances you’ll eat higher amounts of healthy meals and snacks. That’s a win-win.

Don’t Sack the Fat

When it comes to choosing between low-fat and full-fat cheese, you need not settle for the former. Undeniably, full-fat cheese will be more satisfying, both from a taste and texture perspective, and most of the research suggesting cheese ain’t so bad for us has involved subjects eating regular cheese. Sometimes fillers are added to accommodate the lack of fat in lower fat cheese at which point you start venturing further away from what cheese should be. There is also evidence that people tend to eat larger portions when choosing lower-fat (light) cheese, which could cancel out any calorie advantage.

As long as you aren’t going overboard on saturated fat intake elsewhere in your diet you will have room for the saturated fat you’ll get from a generous grating for Pecorino Romano. With this said, there is nothing wrong with opting for part-skim ricotta or mozzarella if you want to scale back your calorie and saturated fat intake. These also have a beneficial nutrition profile including protein and micronutrients like calcium.

Imitation Is Not Flattery

Short-cut cheese is not the way to go. On the whole, you want to focus on eating higher quality cheeses made the way it should be. You can read ingredient labels of packageg and look for products that contain questionable items like emulsifiers, cellulose, coloring, and modified corn starch, and then choose to give these a pass. Seeing “cheese product” on the food label should make you cut the cheese. Note that some American cheeses — the super melty, yellow-sliced processed variety you loved on toasted bread as a kit — is made from mostly water, so it has fewer nutrients than other cheeses. Processed cheese food slices are only required to have a minimum of 51% cheese. Why settle for less?

But what exactly is HYROX, and why should you train for one? In this guide, I’ll dish out everything you need to know, including how the event works, how it differs from CrossFit, what the workouts entail, and why it’s worth adding to your training calendar. Whether you’re in it to challenge yourself or simply to switch up your training, HYROX is an experience you won’t want to miss.

What Is HYROX?

HYROX is a global fitness race designed to test both endurance and strength. Unlike obstacle course races like Spartan or Tough Mudder, HYROX is a standardized indoor competition, meaning every race follows the same format—no surprises, just pure performance.

Each HYROX competition consists of eight 1km runs, each followed by a functional workout station. The total distance covered is 8K, but it’s not just about running—you’ll also battle through exercises like sled pushes, sled pulls, rowing, burpee broad jumps, and sandbag lunges. It’s a brutal mix of aerobic capacity, muscular endurance, and mental grit, making it one of the most complete fitness challenges available today.

HYROX vs. CrossFit: What’s the Difference?

At first glance, HYROX and CrossFit seem similar—both incorporate high-intensity functional movements, require a blend of strength and endurance, and attract competitive fitness enthusiasts. But when you break it down, the two are fundamentally different:

Competition Structure

HYROX follows a standardized race format across all events, so every competitor faces the exact same challenge. In contrast, CrossFit competitions vary widely, with workouts programmed differently at each event.

Workout Style

HYROX is predictable and endurance-based, featuring running and functional workout stations in every race. Conversely, CrossFit is constantly varied, incorporating Olympic lifts, gymnastics, and technical barbell movements that require skill mastery.

No Barbells, No Gymnastics

HYROX workouts focus on functional strength and endurance without requiring complex lifts like snatches, cleans, or overhead squats. You also won’t find muscle-ups, handstand walks, or ring dips—just raw fitness, tested through sleds, lunges, and running.

Scalability

HYROX offers multiple divisions (Open, Pro, Doubles, and Relay), making it accessible for different fitness levels. While CrossFit also provides scaling options, some workouts can be highly technical and skill-dependent, which can be a barrier for beginners.

In the words of the great Dr. Dre: “What’s the difference between me and you?”—HYROX would answer: “…that’s the difference.”

HYROX Workout Breakdown: What to Expect in the Race

A HYROX race consists of eight 1K runs, each followed by a functional workout station. Here’s the exact breakdown:

1. 1K Run → Ski Erg (1,000m)
2. 1K Run → Sled Push (weighed sled, distance-based)
3. 1K Run → Sled Pull (pull a weighted sled backward)
4. 1K Run → Burpee Broad Jumps (crawling your way forward, one jump at a time)
5. 1K Run → Rowing (1,000m on a Concept2 Rower)
6. 1K Run → Farmers Carry (weighted kettlebell carry)
7. 1K Run → Sandbag Lunges (weighted walking lunges)
8. 1K Run → Wall Balls (reps based on category)

It’s a brutal test of endurance, grit, and power. The combination of running and high-rep strength exercises forces athletes to balance pacing and efficiency—go too hard on the strength stations, and your running pace suffers. Go too fast on the runs, and you’ll burn out before the wall balls.

Why You Should Train for a HYROX Competition

Training for HYROX is more than just prepping for race day—it builds a well-rounded athlete. Here’s why it’s worth adding to your fitness goals:

Improves Endurance & Strength: Unlike traditional endurance races, HYROX forces you to sustain strength output while running, making it a complete test of fitness.

Enhances Functional Fitness: The exercises mimic real-life movement patterns, such as carrying, pushing, and lunging, which actually improves overall strength.

Provides a Competitive Edge: If you love setting goals and pushing your limits, HYROX gives you a clear benchmark to train for and improve upon.

Accessible to All Fitness Levels: HYROX races offer a low barrier to entry, thanks to the simplicity of its movements—yet they still pose a serious challenge. HYROX has multiple divisions to accommodate a wide range of fitness levels and is designed so that anyone can step up to the starting line and push themselves.

Plus, it’s a huge mental challenge. You have no option but to finish strong, which requires discipline, pacing, and mental toughness, making it one of the most rewarding fitness experiences you can take on.

HYROX Competition Levels: Can Anyone Compete?

The beauty of HYROX is that it’s for everyone. You don’t have to be an elite athlete to join—there are multiple divisions to choose from:

Open – The standard category, ideal for first-timers and fitness enthusiasts.

Pro – A step up from the open category, featuring heavier weights and increased difficulty.

Doubles – A two-person team format where partners split the workout stations.

Relay – A four-person team format where each teammate completes two workout stations.

No matter your fitness level, HYROX is designed to be accessible while pushing you to your limits. Whether you train alone or compete with a friend, the challenge remains: finish strong, push your boundaries, and embrace the grind.

Final Thoughts

HYROX is redefining fitness racing by blending running, functional strength, and endurance into one intense competition. Whether you’re looking to level up your training, challenge yourself in a new way, or see how you stack up against others, training for HYROX is a great way to build total-body athleticism. Could HYROX be the next “CrossFit?”, signs are pointing towards, “yes!”

Click here to sign up!

M&F sat down with “The King of the North” while in fight camp ahead of what is arguably the biggest bout of his career. And despite the hype, we soon found out that he’s taking the challenge seriously with 5 important training principles.

Nico Carrillo Started his Fight Camp Early

Fighting out of Glasgow, Scotland, 26-year-old Nico Carrillo has a dominating 27-3-1 record. But despite being undefeated in the ONE Championship promotion, he’s not resting on his laurels, and is taking the chance to become interim champion very seriously.

“It’s the reason that I started this journey,” says the combat star. “To be in the position I’m in now, fighting for the best title and the biggest promotion. It’s the creme de la creme. That’s the whole reason I took it so seriously.” Carrillo explains that six weeks is the standard timeframe for a fight camp. “However, for this fight camp, I started maybe 12 weeks out, so it’s by far the longest and hardest. Just because of the magnitude of the fight, leaving nothing to fate.”

Nico Carrillo Never Looks Past an Opponent

This Interim World title clash was scheduled because Carrillo’s original opponent and world champion, Superlek Kiatmoo9 pulled out with a knee injury. This means “The King of the North” must defeat 20-year-old Nabil Anane (30-5-1) before he can solidify the title against Superlek. The danger here is to look past his interim opponent. If he does so, he could find himself thrown out of the title picture altogether. It’s a trap that Carrillo has no intention of falling into.

“I’m focusing on [Superlek] later,” says Carrillo. “I’m an ‘all eggs in one basket’ kind of guy, so my full focus is on (Anane). Now, I’m getting that gold. That’s all of my focus. And when the time comes, I’m sure I’ll quickly move on to the next thing, but until (I beat Anane) that’s not going to happen.

Nico Carrillo has Been Working With Taller Sparring Partners

Another reason that Carrillo must focus on his next opponent is due to his sheer height. Nabil Anane is 6’4” and has a 78.7-inch reach. Carrillo is giving up 6 inches in height, so he’s bringing in taller sparring partners.

“I’m not going to be sparring people smaller than me,” he says, in order to replicate the mechanics of his upcoming fight. “I’m going to be punching up the way, in the fight, so for me to be punching down would be just stupid, so it is very important. You try and find people with the same body shape, same style (as your opponent) to mimic it. That is a very important part of training.”

Nico Carrillo relies on hard work over talent

With his immense speed and striking power, one wonders how much of Carrillo’s skill is God given, and whether he was born talented or has crafted his explosiveness in the gym. “Maybe I took to it quick. I was quite talented when I was younger, although where I am now is nothing to do with hard work,” he explains. “The punching power that I have now… I used to be a scrawny kid.”

Carrillo attributes his crushing blows to the time he has spent sweating it out in the gym. “Probably the most important thing for that is strength and conditioning,” he shares. “Having a coach who really knows the science behind how to get more explosive and powerful without putting too much muscle on. Honestly, that in itself is a fine art; perfecting that.” Carrillo shares that he likes to work on traditional lifts such as squats, deadlifts, and bench presses out of fight camps, but closer to bell time he works on his plyometric exercises. These moves, such as box jumps, lunges, and jump squats work by pre-stretching the muscle and tendons in preparation for the move. The body then stores energy as it readies itself for some explosive power. As you finally explode, the muscle lengthens, and you are propelled in your chosen direction. It is for this reason that plyometrics are a crucial exercise in combat sports.

Nico Carrillo sticks to the plan, no matter the sacrifice

To be the best in the world, you can only focus on the goal ahead. From his early start in boxing through to his success in Muay Thai, Carrillo says that there is nothing else in his crosshairs other than the task at hand: beating Nabil Anane to become the Interim World Champion so that he can solidify the title against Superlek. “There is no balance,” says Carrillo. “Eat, sleep, train, repeat is my life. I’ve lost friends, I’ve lost family members (due to his unavailability to hang out), I don’t care. I’m so focused on this goal that I can’t have a balanced lifestyle.”

If the hard work, commitment, and sacrifice pays off, Nico Carrillo is successful in his biggest fight yet, the victor will get his spoils.

ONE 170 will stream live this Friday, Jan. 24 from Impact Arena in Bangkok, beginning at 6:30am ET on watch.onefc.com and the ONE YouTube channel. Check your local time zone.

Holden’s new book, Ready, Set, Slow: How to Improve Your Energy, Health, and Relationships Through the Power of Slow, to be published in January 2025, shares the power of slowing down in life and the ripple effect this has on your physical and mental health. “The best moments in life happen when we slow down,” he says.

“If you have a sunset or a delicious dinner, you don’t want to speed through it because you’ll miss it altogether. Qi Gong is about slowing down and replacing busy with bliss. Slowing down can improve your health, your sleeping patterns, and digestion so it really benefits all aspects of your life.”

Holden is all about changing the ‘how’ of daily activities rather than the ‘what’. Concerning eating, this involves taking the time to appreciate and absorb the experience of eating a meal, rather than rushing it down in front of the TV, a common comfort practice known as ‘zombie eating.’

In his book, Holden shares studies that prove people feel fuller for longer when they slow down and eat with a mindful purpose. Something as simple as taking a deep breath before you start and taking a moment to smell your food can prime the body to digest more efficiently.

He points out that it takes 20 minutes for the brain to recognize that the stomach is full so if we eat too fast, we can frequently eat beyond the point of comfort or need because we’re not giving those satiety signals a chance to show themselves. As Holden writes in his book, “Fast eating and low chewing rates have been linked to a 35 percent increase in a person’s risk for metabolic syndrome.”

Eating slowly can boost your metabolism and make you eat less in a natural way instead of using deprivation as a tool. Qi Gong is a five-thousand-year-old art from ancient China, known as the ‘art of effortless power’, so harnessing its principles for eating can lead to effortless weight loss.

Holden brought these principles into practical use for his bespoke ‘Qi Flow’ program in the ‘Beyond the Scale’ section for Weight Watchers. Holden writes in his book, “Although the name of the organization implies that it’s all about weight loss, it’s actually more about forging a healthy, happy lifestyle.”

“During my time there, I’m delighted to report that 92 percent of the Weight Watchers members reported feeling better, more motivated, and able to make healthier choices. The program I ran using the Slow Principles turned out to be the highest-rated program that the company had ever piloted.”

“Our findings were that achieving food freedom and health was about much more than just counting calories. It had to do with a variety of principles like stress management, when and how we consume food, sleep, body movement, and the emotional state of the person while chewing their meals.”

Here are two simple exercises that Holden recommends to slow down eating habits. The following exercises have been adapted from Ready, Set, Slow: How to Improve Your Energy, Health, and Relationships Through the Power of Slow by Lee Holden (January 2025). Reprinted with permission from the publisher, Sounds True.

Mealtime Mindfulness

1. Sit down at the table with your meal (yes, a table, not in front of the TV!).
2. Take a second to gaze lovingly at your food.
3. Take a sniff . . . what aromas can you smell?
4. Take a deep breath before taking your first bite.
5. Notice the flavors, textures, and temperature of your food, chewing thoroughly but
enjoying the experience. Is it delicious? Allow yourself to let out an “Mmmmm.”
6. Put down your knife and fork (or spoon or chopsticks, whatever you’re using), and don’t
be tempted to prepare your next mouthful while eating. Always put down your cutlery
between bites.
7. Swallow.
8. Take another deep breath.
9. Pick up your cutlery again and repeat until you feel full.

Ear Acupressure to Cut Cravings

1. Place your thumbs on the very top part of the front of the ears with your other four
fingers behind the ear.
2. Massage the top of the ear in slow, small circles with medium pressure.
3. Take deep breaths as you do so.
4. Keep massaging all the way down the ear to the lobe, the tragus (the bump in front of
your ear canal), and the ear canal, continuing the small circles.
5. Massage your way back up to the top of the ears.
6. Repeat this process for 30 seconds to 1 minute to feel the calming effects.

Binge eating and comfort eating are common coping mechanisms for people to manage or avoid stress. Using Slow Principles from Lee Holden’s decades-long research into the art of Qi Gong can help break that cycle and introduce healthy eating habits that last a lifetime.

To find out more about Lee Holden’s online Qi Gong programs, check out his website. You can pre-order Holden’s revolutionary new book Ready, Set, Slow: How to Improve Your Energy, Health, and Relationships Through the Power of Slow online now.

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