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2018-06-24T03:11:08.124Z
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Westend61 / GettyTHE QUESTION:  My motivation is crap. Any tips for reigniting it? —Paul F., Portland, OR THE ANSWER: Do something physical that you also find fun. Remember, the best program in the world is useless if the athlete doesn’t do it, so pick something you think you might enjoy doing. Join a social sports league like kickball, soccer, flag football, or basketball. Sometimes having fun while being active is the perfect way to get back into it, and if there is no specific goal in mind, this is a great way to work toward a fitter you. Also, remember that motivation is higher when there are other folks expecting you to be there. Get a training partner, and keep each other accountable. Reinforce each other with positive encouragement. — Sean Collins, C.S.C.S., the head powerlifting coach and co-owner at Murder of Crows Barbell Club in Brooklyn, NY. No
Per BernalTaking a big strength-and-power lift and adding a conditioning element to it is a CrossFit hallmark. Exhibit A: the sumo deadlift high pull (SDHP), an exercise so deeply woven into the CrossFit fabric that it remains one of the nine “foundational movements” taught at the Level 1 certification course. The move is pretty self-explanatory: a sumo deadlift extended into a high pull to maximize range of motion and overall bang for your training buck, particularly for the crucial backside muscles. “One of the benefits of the sumo deadlifthigh pull is that it improves power in the posterior chain, namely the hamstrings, glutes, and lower back,” says Brian Strump, owner of CrossFit Steele Creek in Charlotte, NC (crossfitsteelecreek.com). “The lift will also impact the upper traps and midback musculature.” [RELATED1] The “sumo” stance (feet wide, toes pointed outward) is useful for those with lower-back issues. It puts you in a more upright torso position compared with standard deadlifts. As for the conditioning element, your heart and lungs will be tested. Try the WOD at right...
Garrett W. Ellwood/NBAE via Getty ImagesThe NBA Draft marks one of the biggest moments in a basketball player's life. The moment an athlete's name is called by the NBA commissioner is the culmination of all the hard work, training, and dedication he's put in over the years to achieve something most athletes will only dream of.  But before the draft, they need to make it through the Combine, which is the league's way of testing players' strength, speed, agility, and power to determine their overall level of athleticism. Tests include timed sprints, bench pressing, vertical jump, and agility drills—not the...
Per BernalThe push press is an often-overlooked exercise that, if done correctly, can help build a ridiculously strong and balanced upper body. Compared with a standard military press, the leg drive used in this move also allows you to use more weight and get a greater muscular response. Unfortunately, most people don’t do it right. Here are five reasons you might be struggling with the exercise—and how to perfect your form. Problem 1: Your Knees Shoot Forward If your knees shoot forward when you dip, your hips may not drop straight down to transfer maximal force. Push your knees outward, as with a squat, to power back up. Problem 2: Bar Placement is Wrong The bar should rest on your shoulders and clavicle. This lines the weight up with your hips so that when you press, you can transfer your force upward in one straight line. [RELATED1] Problem 3: You're Not Breathing Properly Breathing sounds simple, but a lot of people mess this up, which is a shame since proper breathing can add several reps to your set. Before you start the dip, take a big breath...
GettyPlantar fasciitis, which can feel like a scorpion is digging into the bottom of your feet, can turn your daily gym session or even a simple stroll to the supermarket into a hellish experience. If this sounds like your day-to-day, know you’re not alone. One in 10 Americans will deal with plantar fasciitis (PF) in their lifetime, according to a study in the Journal of Research in Medical Sciences. Read on to learn more about PF, then gain a foothold on the problem by tackling the recommended stretches. THE PROBLEM Your fascia tissue—which connects your heel to your toes—is inflamed, and the pain is debilitating. Even the most basic tasks make you wince. [RELATED1] THE CAUSE The most common causes of plantar fasciitis are being overweight, lacking toe strength and mobility, and participating in high-impact activities like jumping and sprinting. However, a lesser-known cause is not doing enough dorsiflexion (aka pointing your toes toward the sky). Doing this counteracts the constant downward position our toes are usually in, which can leave the fascia tissue tighter than Scrooge’s wallet. THE FIX One good step...
Ian SpanierThe Westside Barbell Club—an invitation-only gym in Columbus, OH—is known as the strongest gym on the planet. Its athletes have set more than 140 world powerlifting records. Behind its success is the Westside Barbell Method, the brainchild of founder Louie Simmons. It’s been said that if you don’t train at WSB, then you can’t say you train with the WSB Method. The atmosphere, the unique equipment, and the ability to train alongside Simmons and the world’s elite are big reasons behind the program’s success. Still, the tactics of the WSB Method are used regularly by lifters worldwide with admirable results. Here, we outline what you need to know so you can train this way, too. WHAT IT IS The Westside Barbell Method follows a four-day split: two upper-body days and two lower-body days. The defining difference is what Simmons calls the “conjugate method,” meaning joined together in pairs. Instead of separating speed and strength into distinct training blocks, like most strength programs, Westside focuses on strength (maximal strength)...
Edgar ArtigaWHAT IT IS A test of strength and stamina that has you perform one deadlift rep using 80% of your one-rep max (1RM) at the top of every minute—resting for the remainder of the minute—for 60 straight minutes. This is known as “every minute on the minute,” or EMOM for short. “The EMOM scheme allows for consistent rest periods throughout the challenge, but you’ll also have to develop muscular endurance to be able to continue as the reps progress,” says Jim Smith, C.P.P.S., owner of Diesel Strength & Conditioning (dieselsc.com). If an hour sounds too daunting, cut it to 45 or even 30 minutes. Trust us, it’ll still be difficult. WHEN TO DO IT “This challenge is brutal and will leave you broken for a couple of weeks after,” Smith says. “So perform it only two or three times per year.” WHAT TO EXPECT During the challenge, you’ll actually feel like the weight is decreasing as you hit your groove. “The bar will just start flying up,” Smith says. But as you hit 30 to 45 reps, it’ll feel heavy again. [RELATED1] PERFORMANCE TIP For this challenge, Smith highly recommends using both chalk...
Doug Pensinger / GettyThink you understand resilience? Meet Alana Nichols, who makes Rudy look like a kid with an OK attitude. [RELATED1] At 17, she was a multisport star dreaming of college softball glory. Then a snowboarding accident left her paralyzed from the midthighs down. Devastated doesn’t begin to describe her feelings. Two dark years later, Nichols started bouncing back. “I’ve been an athlete all my life, and I thought I’d never be an athlete again,” the New Mexico native says. “Then I found wheelchair basketball, and that opened my eyes to the opportunities people with disabilities have to play sports.” [RELATED3] Thus began an incredibly inspiring, Bo Jackson–like athletic odyssey. An alternate in 2004, Nichols scored hoops gold at the Beijing Paralympics in 2008. Then she got into monoskiing and won four more medals, including two gold, in Vancouver in 2010, just nine months after the death of her brother, D.J. She also snagged a silver in Sochi (2014) and raced a sprint kayak in Rio de Janeiro (2016).
Westend61 / Anastassios Mentis / GettyOn its own, the humble potato is not too exciting. But when cut into sticks and deep-fried, the unassuming tuber becomes the lauded french fries, which are perhaps America’s most popular side dish. Since you’ll likely crave fries at some point, we set out to find which is healthier: the regular kind or sweet potato variety.  In terms of calories, carbs, fiber, and protein, “they are quite similar,” says Amy Goodson, a sports dietitian in Dallas who has worked with the Dallas Cowboys and the Texas rangers. Both fry types are loaded with potassium, and sweet potatoes provide a healthy dose of the antioxidant beta-carotene. So it’s less about which fries you choose and more about how you prepare them.  “Keeping the skin on is a good idea, since thats where some of the fiber is found,” Goodson says. “Frying causes food to soak up more oil, but if roasted or baked, fries can be a great side dish and fairly healthy. The key things are your portion size and...
Courtesy of WWE.comAJ Styles has had a pretty good run as the current WWE champion. He's been holding it down for over seven months and has defended his belt three times against Shinsuke Nakamura. But it's about time for someone new to take a shot at the throne. To name the next challenger, this week's Smackdown included a special main event—a gauntlet match in which five superstars would have a chance to win a shot at the belt. In a gauntlet match, two superstars enter the ring. Once one of them gets pinned, another superstar takes his place until they've all been in the ring. Whoever gets the last pin wins the match. The match began with The New Day's Big E facing off against the hugely popular Daniel Bryan. Bryan is known for his next-level endurance, having lasted over an hour in the Greatest Royal Rumble. While E held...
The Riker BrothersTell us about your character on this new show The Oath. Karen Beach is a police officer in an indistinct police precinct. She joined this gang, the Ravens, quite willingly and now considers them her family. And she’s ride or die for these guys, or she thinks she is. As you follow her, you see how her loyalty is tested. 50 Cent is an exec producer on the show. Did you meet him? He came to the set, and he was wonderful—such a great personality, and you can tell he works out like a maniac. We were all trying to be cool around him, like, “Hey, 50, what’s up? Thanks for the show.” As soon as he walked away, we all started singing “Candy Shop.” The Oath is shot in Puerto Rico. Was it affected by the hurricanes? We took a monthlong hiatus and came back, so we witnessed the devastation firsthand. It’s going to take years for the island to recover. We were glad Crackle didn’t make us finish shooting somewhere else. The people of Puerto Rico are so resilient and tough and feisty. [RELATED1] This is a very physical role. What...
Courtesy WWE.comRonda Rousey has had a rough couple of days. Originally the favorite to win the WWE Raw Women's Championship at Money in the Bank last Sunday, Rousey’s victory seemed assured when she managed to lock her opponent Nia Jax in her trademark armbar. But her moment was cut short by Alexa Bliss, who forced a disqualification by hitting Rousey with the briefcase she’d won earlier in the night. Bliss then cashed in her contract and took down Jax, essentially stealing the title right from under Rousey's nose. Considering the way her weekend ended, it’s no surprise that Rousey wasn’t particularly happy at the start of this week's Raw when Bliss celebrated her new belt alongside Raw General Manager Kurt Angle. When Rousey came into the ring, Bliss responded with a tirade in which she declared Rousey to be an “over-hyped rookie.” EMBED1 Rousey viciously assaulted Bliss in...
Gonzalo Marroquin/Patrick McMullan via Getty ImagesThe 2018 NBA Awards are bringing out some big names for the celebration.  With host Anthony Anderson and a musical performance from Travis Scott already announced, the league has released its list of celebrity presenters and attendees for the event. The show will take place at Barker Hanger in Los Angeles and will air live at 9 p.m. ET on TNT. The celebrity presenters include a range of musicians, actors, and athletes, including Snoop Dogg, DJ Khaled, Shaquille O’Neal, Jesse Williams, Charles Barkley, Niecy Nash, Ken Jeong, and Adrienne Bailon. [RELATED1] And the presenters won't be the only celebrities making appearances at the awards. Attendees will include 2 Chainz, Baron Davis, Hill Harper, Boris Kodjoe, Gucci Mane, Von Miller,...
Daniel Gomes / M+F MagazineFamily Business I think in this political climate, people want a little good news, they want a little hope, and that’s why The Good Doctor is resonating. And playing Dr. Neil Melendez is a dream job because my father and brother are both surgeons. They love the show, but now people respect me as if I were a doctor, which is both hilarious and frustrating for my brother. I always tell him, “It looks like we’ve got three doctors in the family.” And he’s just like, “Shut up.” Scholastic Speedster When I was the Texas high school champion in the mile and two mile, I was 125 pounds. Just lungs and legs. I had a bit of a weights regimen, and that continued once I started running at Stanford, but endurance was at the core of everything I did. I turned more to weight training as my film and TV career progressed, and I got further from my running roots. [RELATED1] Evolving Approach With new roles it’s kind of a joke among friends and...
Guillaume Payen/Anadolu Agency/Getty ImagesTo say that Bonica Brown dominated over the weekend at the 2018 International Powerlifting Federation World Classic Powerlifting Championships would be an understatement. The powerlifter didn’t just outlift her fellow competitors in the women's 84kg+ category—she set multiple world records in the process. Brown set four world records on the same day with her squat, bench press, deadlift, and total weight lifted. She put up a total of 671.5kg (1480 lbs.) and finished more than 70kg (154 lbs.) ahead of the next-closest competitor. [RELATED1] Here are Brown’s final numbers: Squat Weight: 273kg (602 lbs.) (World Record)Bench Weight: 151.5kg (334 lbs.) (World...
Courtesy of ReebokI’m surprised when the guy next to me takes off his shirt in the middle of our workout—not because that’s unusual for a CrossFit class, but because he’s a few feet away from his boss’ boss’ boss: Matt O’Toole, the CEO of Reebok. Like most days around noon, O’Toole is grunting through the workout of the day in CrossFit Reebok One, a 30,000-square-foot gym on the first floor of the company’s new Boston headquarters. When I’d met O’Toole at the CrossFit Games last year, he’d told me he’s a regular in the class, but I didn’t know whether he was exaggerating. As I watch him in class, though, I start to believe. At 55, he’s fit enough to do complicated gymnastics moves that require serious muscle, like strict handstand pushups and kipping ring dips. And throughout class, the other employees regard him with casual indifference. For O’Toole, this bodes well for his ultimate goal: to make Reebok the global Home of Fitness. The brand’s shift toward fitness is more of a homecoming than a pivot. Though the company started selling shoes in the U.S. in 1979, it didn’t find major...
Per BernalGrowing up in sleepy Albequerque, NM, Katie Corio never imagined becoming a fitness star with 300,000-plus Instagram followers. "I was totally a nerdy art girl," she recalls. "If you told me what I'd be doing today, I'd have said you're crazy." But things changed while studying art, partying, and eating poorly at San Diego State. Bikini shopping with a friend, she saw an out-of-shape, unhappy reflection in the mirror and thoguht, I'm not gonna live like this anymore. The fitness neophyte switched to kinesiology and started hitting the gym, sculpting her body, and crushing contests. “I just completely fell in love with it,” she says. “I was totally changed in the best way possible.” Now 24, Corio is flying high, inspiring others with online training programs, workout videos, podcasts, and even some art. We caught up with her to talk transformation, motivation, and hanging with the Hulk. [RELATED1] M&F: A lot of people want to make changes in their lives but struggle to follow through. How’d you stick to it? KC: I had no idea what even a biceps curl was. So I started following fit people on Instagram and copying others at the gym. I...
Per Bernal Katie Corio inspires others with online training programs, workout videos, podcasts, and even some art. Try her free-weight-focused workout to boost your arms, chest, shoulders, and back. NoTopics: Body part workoutsChest workoutsUpper-body workouts
Per BernalIn the new July 2018 issue of Muscle & Fitness, you'll find the training tips, nuggets of nutritional wisdom, and summer lifestyle tips that will ensure you stay cool no matter how hot it gets! Our July cover star, Casey Christopher—the only male barber with an IFBB pro card—explains how he parlayed his athletic past into fitness stardom. “People go through the motions in the gym. If you put in extra effort, you’ll hit your goals,” he says in our feature. If you're willing to put in that extra effort, then the Casey Christopher-approved, volume-style strength program will help you hit your goals. The July issue also features our guide to getting out of the gym, working on your tan, and staying ripped using only your body weight. Take advantage of the beautiful weather, leave the weights on the rack, and head outside—without losing any gains. And if you're pressed for time this summer, don't fret—our pair of two-hour workouts per week is all you need to build muscle and strength. We've got your back no matter how busy your life...
GilletteWashington Capitals star Alex Ovechkin has been celebrating quite a bit since winning the Stanley Cup. Between sleeping with the trophy, doing keg stands out of it, and celebrating with thousands of fans in Washington D.C., Ovechkin has been soaking up every moment of his first championship. But he had one more thing to do to complete the celebration: Shave his playoff beard. With some help from Gillette and their Fusion ProShield razor, Ovechkin took off the beard he grew over the last two months as the Capitals marched their way to the NHL title. Before winning the Stanley Cup for the first time, Ovechkin was one of the most accomplished players in all of sports who hadn’t yet won a championship. Now he can cross that off his list. Here’s a look at Ovechkin before and after shaving: No