Be Health And Wellness

Australian weightlifter, personal trainer, and busy mom Stephanie Sanzo is known for staying in shape while balancing family life, so when it comes to firming her glutes, the buff beauty finds success in simple workouts that require maximum effort. Recently, Sanzo shared her booty building process on social media, so that others can work towards their own glute gains. The workout, shared with Sanzo’s 3.3 million followers on Instagram, had viewers understandably inspired to replicate her reps. “Steph proving that muscles don’t take away from femininity,” wrote one user. “The best,” added another,” and “Saved” wrote yet another fired-up follower. Here’s how to try it for yourself. Stephanie Sanzo’s Glue Focused Workout Standing Hip Thrust Machine: 3 sets, 20, 15, 10 reps Barbell Hip Thrust: 3 sets, 10 reps Rack-Supported Dumbbell Bulgarian Split Squats: 3 sets, 12 reps Hip Abduction Machine: 3 sets, 15 reps Bench Supported Single Leg Dumbbell RDLs: 3 sets, 20 reps ...

We can move in three dimensions, but we often get stuck in two: sagittal (forward/backward) and frontal (lateral). It’s similar to our core training with planks, Pallof, and crunch variations. But it’s time to change that. Think about swinging a golf club, throwing a baseball, or punching a punching bag. None of these movements happen because they’re all lateral, forward, and backward. They start and end with rotational power, and that’s where the Rotational Medicine Ball Slam shines. Unlike planks and Pallof presses, which train your core to resist movement, the Rotational Medicine Ball Slam challenges you to generate, transfer, and control force in the rotational plane. Your obliques, hips, and upper body must work together to rotate and drive the ball into the floor with power. If you’re ready to take your core training to a new dimension, you’re in the right place. I’ll cover: What it is How to do it How to know you’re doing it right Common mistakes & fixes Muscles tr...

With some people who take GLP-1 style drugs like Ozempic, Wegovy, and Zepbound, reporting thinner hair as well as slimmer bodies, experts have theorized that this side effect may be the result of rapid weight loss. However, new research out of NYU Langone Health in New York suggests that GLP-1 treatments could have a more direct link with baldness, increasing the risk of hair loss in susceptible men by 7%. The study , published in the Journal of Investigative Dermatology, suggests that the risk of hair loss is determined by genetics. Those who are predisposed to androgenetic alopecia, a common type of hair loss, are more likely to drop some hair as they drop pounds of body fat. It’s not just men that are affected but with more studies completed on male hair loss, an abundance of historical data meant this initial study would be focused on the guys. What Did NYU Langone Discover About Ozempic and Male Hair Loss? The research team analyzed a genetic database of more than 200,000, mo...

A new study out of Japan appears to have identified how pterostilbene, an enzyme found in fruits like blueberries, bilberries, grapes, and cranberries, could be helping to burn excess fat stored inside the muscles. Experts have long known that pterostilbene is a powerful antioxidant that could offer several benefits including reduced inflammation and even DNA repair but this breakthrough study, led by Shinshu University in Japan, has cast new light on previous theories that suggest this enzyme could also be a vital tool for the war against excess fat. Until now, little was understood about the way that pterostilbene (a naturally occurring polyphenol) might accelerate fat metabolism in skeletal muscle. But among the compounds tested during the study on cultured mouse cells, pterostilbene was hailed as producing the most dramatic reduction of “intracellular lipid accumulation.” And, while pterostilbene was shown to reduce fat within the muscle cells, the enzyme had no detrimental eff...

As a model and actor, Parker Young has stayed in consistently great shape for scenes that require few clothes, but when the opportunity to play a vampire in the new CBS comedy, Eternally Yours came his way, Young decided to pack on some mass to fill the role. Taking off his fangs to talk fitness, the star sat down with M&F to share his love of weights, passion for the great outdoors , and why he’s a team player at heart. As an ectomorph , or “hard gainer,” who has modeled for Tommy Hilfiger and sent pulses racing with his six-pack on shows like Suburgatory, Young set himself a serious challenge to get bigger for the role of “Jesse,” a 30-something-year-old man turned vampire. “This character is a little bit older than the younger, high school guys I’ve been playing,” says the actor. “He’s a personal trainer by trade, so I felt I wanted to put on a little bit of size, just to look more like the trainers that I see out in the real world.” Young explains that he began ramping up h...

While our preference for maintaining a predictable routine is often seen as an individual choice, new research coming out of the University of Missouri suggests that chaos can be counterproductive for health and longevity. Apparently, consistency really is key for increasing our sleep, reducing pain, heightening moods, and supporting a healthier aging process. Here’s why. How Does a Consistent Daily Routine Improve Health and Longevity? The recent study  identified that daily routines helped to regulate the body’s circadian rhythm, a process that influences sleep, mood, and many other biological functions. “Regardless of sleep quality, those who reported having a regular daily routine had lower levels of physical pain and less depression compared to those without a daily routine,” said Eunjin Tracy, who is an assistant professor at the College of Education & Human Development, at the University of Missouri. What Is Social Jetlag and How Does It Hurt Fitness and Recovery? Insom...

The holidays have a way of turning even the steadiest wellness routine into a moving target of new and bigger goals. Between travel, busy calendars, and an overflow meals and snacks that mess with your macros, the best tools are the ones that make showing up feel more manageable and guilt-free: a simple creatine gummy, an easy protein shake, or a sleep setup that helps recovery happen overnight. This season’s picks also make room for a more personal view of health, with individualized nutrition insights, a discreet way to track hormone patterns and thoughtful ways to check in on loved ones. From small daily rituals to smarter recovery and family care, these are useful additions for keeping a little momentum through the holiday rush. Allswifit Your training doesn’t always fit neatly into one category. One day might mean heavy squats and sled pushes; the next, a tempo run, intervals, or a long conditioning session. And for athletes training for HYROX-style events, being able to move ...

The 2026 Olympia Sumo championships were held as part of the 2026 Olympia World Fitness Expo in the Las Vegas Convention Center in Las Vegas, NV on September 25-26. Hosted by “Sumo Dan” Kalbfleisch for the 21st year, athletes from around the country and internationally gathered to take part in this annual Olympia tradition with hopes to leave Las Vegas as champions. Kalbfleisch shared that the event was a success and was thankful for the athletes who competed, the fans who watched, sponsors, and the Olympia promoters for their support in making this event happen. Kalbfleisch said, “I would like to thank all the sumo athletes who came out and fought hard to show the true athleticism of the sport of sumo, the crew who worked hard to set up our tournament and helped it run as smooth as possible, the fans of sumo, old and new, who cheered for our athletes during every match, our sponsors who helped produce the tournament and gave our athletes some goodies and prizes, and the crew of Mr O...

The fitness industry has a remarkable ability to take something simple and futz with it until you need a spreadsheet. Apparently, just going to the gym wasn’t complicated enough. Now we have optimal meal timing , optimal sleep timing, optimal supplement timing, optimal carbohydrate timing and, of course, optimal training timing. Your biological clock must be consulted before squats. God forbid you train legs at 10:30 a.m. when your circadian rhythm had you scheduled for 4 p.m. Well, some researchers actually put this one to the test, and they did it considerably better than the usual exercise study involving eleven college kids and a leg-extension machine. A randomized controlled trial published Sept. 25 in the Journal of Cachexia, Sarcopenia and Muscle took 108 men and women between 60 and 80 years old and first figured out when each person was actually strongest. They tested them at 8 a.m., noon, 4 p.m. and 8 p.m. on separate days. Then they assigned them to train either around the...