Posts

The Ultimate Single Kettlebell Upper Body Workout To Muscle Up

Image
You stroll into the gym fired up to train your upper body, but all the benches are taken , the dumbbell rack is a war zone, and cable stations are backed up like it’s Black Friday. Before you consider bailing out, take a look in the corner. There it is: one lonely kettlebell waiting just for you. Please don’t overlook the power of the kettlebell when it comes to upper body training. One kettlebell can be your best friend when equipment is limited and time is tight . With some imaginative programming, that one piece of iron can build pressing strength, back thickness, boulder shoulders, and flex appeal. Here, I’m putting that single kettlebell to work with a no-frills upper body workout that incorporates a heavy dose of unilateral training, designed to build muscle and strength using just one kettlebell. Let’s get after it. Kettlebell Pros and Cons Like any piece of gym equipment, the kettlebell has its strengths and limitations. It’s not better or worse than dumbbells or barbells;...
Post a Comment
Read more

Remembering Val Kilmer’s Greatest Roles With His Passing at Age 65

There will never be another Val Kilmer, who has left movie audiences wanting more, much too soon, at the age of 65. Sadly, the beloved actor passed away on April 1, 2025 as a result of pneumonia and complications stemming from health challenges around an earlier throat cancer diagnosis , but he does leave an immortal body of work behind that includes some of popular culture’s finest hits. If you are looking to pay homage and binge watch Kilmer’s career in film, here are 5 of the biggest and best to get you started. The Doors (1991) $34.5 million Based on The Doors rock band and its iconic frontman of the 60s, Jim Morrison, Val Kilmer was credited with bringing authenticity and intensity to the troubled main character. In what is perhaps his career defining role, as far as his acting chops, he was nominated for a Golden Globe for his performance . Tombstone (1993) $73 million  Kilmer collaborated with an all-star cast in this western, working alongside Kurt Russel, Sam Elliot an...
Post a Comment
Read more

Health Optimization Summit 2025: Women’s Health Take Center Stage in Austin

Image
Once what seemed as an elite boy’s club dominated by testosterone-driven speakers and six-figure tech, biohacking is evolving—and fast. When the London-born Health Optimization Summit makes its U.S. debut this April in Austin, it will carry with it a notable shift in biohacking culture: a deliberate inclusion of women’s voices and topics. Unlike many wellness and longevity conferences in the U.S. that remain overwhelmingly male-dominated, this event is expected to come in with a more balanced perspective, both on stage and in the crowd. “A large percentage of our audience in London has been female, and women’s health is also something that is probably more appropriate for America than I realized,” says Tim Gray, founder of the Health Optimization Summit. “We’ve also had nearly 50 percent female speakers in past years, more than any other biohacking event I know of.” Flamingo Images By comparison, other major events in the space still lag behind. At the 2023 Biohacking Conference,...
Post a Comment
Read more

How Arianna Rivas Worked Up Her Action Skills for ‘A Working Man’

Image
For most action-movie fans, the notion of being cast in a film that is written by Sylvester Stallone and stars Jason Statham is one of those amazing daydreams that will never come true. For Arianna Rivas, however, things got very real last year when she was cast in A Working Man —in cinemas now. And, as the 23-year-old tells M&F , this gigantic gig meant throwing herself headfirst into an exciting world of stunts and action that has changed her life forever. Arianna Rivas, who has appeared in movies like Prom Dates and The Harvest says she was understandably “really excited to see Sylvester Stallone pop in my email.” A Working Man is based on the 2014 novel Levon’s Trade, by Chuck Dixon, and was re-written and adapted for the screen by Sly and the film’s director, David Ayer. The plot sees Rivas’ character, Jenny Garcia, kidnapped by human traffickers while Jason Statham, who plays ex-Royal Marine Commando turned construction worker, Levon Trade, attempts to rescue her. Riva...
Post a Comment
Read more

Sydnee Falkner Is Making the Most of Her ‘Million Dollar’ Moment

Image
Netflix binge-watchers may not yet know who’s keeping the million dollar secret, but Sydnee Falkner has already dished out the debut of the Million Dollar Matcha. The streaming giant’s newest reality star teamed up with Scottsdale’s  Simply Shroom to customize her signature matcha blend, Syd’s Million Dollar Matcha features a four-mushroom combination with sugar-free caramel, matcha, collagen, and, of course, gold sparkles on top of cold foam. It also includes 10 grams of plant protein, a key ingredient that she says matches her 24-7 fitness dedication.. “I’m more of a matcha protein drink person than a party shot drink person,” she says. Falkner is more than just the cute blonde persona she portrays on Million Dollar Secret, a show where 12 strangers live together at a luxurious lakeside resort, each room containing a welcome box. All but one box are empty, while the last contains $1,000,000—money that the guest can keep as long as they keep their identity hidden. When the c...
Post a Comment
Read more

Jeff Nippard’s Upper Trap Workout for Bigger, Stronger Shoulders

Natural bodybuilder, powerlifter, and coach, Jeff Nippard is never afraid to admit that his physique is a work in progress, and explains that when it comes to shoulders, he has found that shrugs “just haven’t done much to grow them over the years.” To that end, he’s switched it up to focus on his upper trap workout, and he’s shared this new strategy on Instagram. The trapezius muscle, or “trap,” is located on either side of your upper back and controls the motion and stability of your head, neck, and back. Common exercises that help to build mass in this area are carrying and shrugging motions, and with this in mind, Nippard says he is going to spend the next year focusing on two moves that he has previously left out of his sessions for the most part. View this post on Instagram A post shared by Jeff Nippard (@jeffnippard) Exercise 1: The Overhead Cable Lu Raise “The upper traps fire harder when the arms are up overhead,” says the coach. “I ...
Post a Comment
Read more

NHL Star Tom Wilson Talks Training and His Gym Bag Essentials

Tom Wilson has earned a reputation on the ice for being as physical as he is technical during gameplay and feels that his quick reflexes and explosive power are owed in large part to a love of lifting. The Toronto born alternate captain for the Washington Capitals sat down with M&F to explain his epic training ethos and what’s inside his gym bag. “Deadlifts and squats are two of my favorite movements,” explains an enthusiastic Tom Wilson, who joined the Capitals back in 2013. “They really help develop my explosiveness and power on the ice.” The hockey right winger is right, of course. Both the deadlift and the squat hit multiple muscle groups, making them time efficient and great for full body workouts. The deadlift develops the posterior chain, and as such will making Wilson more mobile when making sweeping and powerful strides. In hockey, one must generate significant force through the hips and legs, so being dedicated to deadlifts is a great way to build a solid foundation. Sq...
Post a Comment
Read more

Erin Stern’s Landmine Upper Body Workout

Image
Two-time Olympia Figure champion Erin Stern is a busy bodybuilder and coach that likes to get the most out of her gym time, so when it comes to a back and shoulder focused workout, the landmine is her go-to for making explosive gains. “If I had to pick just one piece of equipment for a gym, it would be the landmine (bar and sleeve),” explained Stern in a recent Instagram post for her 375,000-plus followers . “You can do so much on it, it’s great for going heavy on many exercises safely, and you rarely have to wait for it!” Here’s how to try it for yourself: View this post on Instagram A post shared by Erin Stern (@2x_ms_olympia) Erin Stern’s Landmine Upper Body Workout T-Bar Row Squeeze Press Modified Meadows Row Single-Arm Y-Press Lateral Raise Upright Row Full-Body Exercises 9 Landmine Exercises for Total-Body Fitness These little-known exercises are the best of the best when it comes to bigger gains. Read article Erin Stern...
Post a Comment
Read more

Diets and Fasts Could Soon Get a Boost By Blocking ‘Starvation Mode’

There’s a reason that experts tell you to focus on the quick wins when you aim to lose weight, and that’s because for many, the rate at which we can drop those unwanted pounds will slow and stall. While this is a natural bodily response to lowering our calorie intake, it can also minimize our motivation to continue on our weight loss journeys. Fortunately, a new scientific discovery has shed new light on the challenge of shedding fat, and it could lead to a boost for our metabolism. In a new study from the University of Southern Denmark, published via ScienceDirect: Cell Metabolism , researchers explained that losing weight becomes an increasingly difficult task as we make progress, because our bodies detect the decreasing calorie count, and slow down our metabolism to make the fuel we consume last longer. Otherwise known as “starvation mode,” this phenomenon is a natural response, and dates back to times where food, and specially energy sources like sugar was more scarce. Still, in ...
Post a Comment
Read more

This Warfare Recruiter Stays Fit To Serve At All Times

Image
Many Americans who grow up with humble beginnings or have troubled childhoods feel they are doomed to stay in that bubble. What they should know is there are a lot of positive examples to show them that greatness is within them, but they need to see those people to be inspired. United States Air Force Staff Sergeant Matthew Marques is one such form of inspiration. Marques was the oldest of six kids in a single parent home in New Jersey. “We were lower class, borderline poverty,” he recalled. “But, we got by.” As the oldest, young Matthew took on extra responsibilities as the father figure. He went to three different high schools and was unable to play sports because he was taking on jobs to help his family. Even though that is a lot of pressure on a young man, Marques was proud of how he stepped up. He also knew that it was preparing him for something greater later on. “I always knew the hand I was dealt was not where I was ultimately going to be.” Where he was going was the milit...
Post a Comment
Read more